Alternating Kettlebell Row

intermediate · pull_horizontal

Setup

Set two kettlebells in front of your feet. Bend your knees slightly, push your hips back and fold forward until your torso is close to parallel with the floor, back flat.

Execution

Grip both handles and hold that torso angle fixed for the whole set.
Exhale and row the right kettlebell up by driving the elbow toward the hip, while the other bell stays resting on the floor.
Squeeze the shoulder blade at the top for a short beat.
Inhale and lower the bell back to the floor under control.
Switch to the left arm and repeat, keeping the torso from twisting as you change sides.

Breathing

Exhale as you row the bell up, inhale as you lower it. Do not hold your breath to move the weight; if you have high blood pressure, heart disease, a hernia or you are pregnant, keep the load light and keep breathing steadily.

Quick cues

Elbow drives toward the hip.
Torso locked, no twisting.
Squeeze the shoulder blade at the top.
Neck in line with the back.

Common faults

Fault: Rotating the torso along with the rowing arm
Fix: Drop the weight and imagine balancing a cup of water on your back that cannot spill.
Fault: Standing up taller as the rep progresses
Fix: Lock the hip angle before pulling and let only the elbow move.
Fault: Curling with the arm first while the shoulder blade stays passive
Fix: Start the movement by drawing the shoulder blade down and back before bending the elbow.
Fault: The lower back rounding as the torso folds forward
Fix: Push the hips back further instead of bending from the low back, and brace the core before rowing.

Equipment

kettlebell

Muscle groups

back, arms