Kettlebell Bent over Alternate Twist Row
Build a strong, sculpted back and core with the Kettlebell Bent Over Alternate Twist Row.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Kettlebell Bent over Alternate Twist Row
Description
A full body exercise that particularly targets the lats, deltoids and biceps. It involves holding a kettlebell in each hand, bending over and twisting the body to row one kettlebell at a time.
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How to do Kettlebell Bent over Alternate Twist Row
- 01Setup
Stand with your feet hip-width apart, holding a kettlebell in each hand with an overhand grip, palms facing each other.
- 02Setup
Hinge at your hips, maintaining a slight bend in your knees and a neutral spine, until your torso is nearly parallel to the floor. Let the kettlebells hang directly beneath your shoulders.
- 03
Engage your core and initiate the row with one arm, pulling the kettlebell towards your hip while simultaneously rotating your torso slightly towards the working arm.
- 04
Squeeze your shoulder blade at the top of the movement, ensuring your elbow travels past your torso, then slowly lower the kettlebell back to the starting position with control.
- 05
Alternate arms, performing the same controlled rowing and twisting motion on the other side, maintaining a stable bent-over posture throughout.
Tips
- Maintain a neutral neck position by keeping your gaze fixed on the floor a few feet in front of you throughout the exercise.
- Focus on driving the movement from your lats and mid-back, rather than solely relying on your biceps to pull the weight.
- Control the rotational twist from your core and obliques; avoid jerking your upper body or letting momentum take over.
- Keep your elbows close to your body as you row, guiding the kettlebell towards your hip pocket to maximize lat engagement.
Common mistakes
- Rounding the back: Ensure you maintain a flat, neutral spine by actively engaging your core and hinging properly at your hips, not your waist.
- Using momentum to swing the weight: Control the eccentric (lowering) phase of the movement and initiate the pull with your back muscles, not a forceful swing.
- Shrugging the shoulders: Keep your shoulders depressed and retracted, focusing on pulling with your back muscles rather than elevating your shoulders towards your ears.
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Get Ellim — FreeQuestions
Is Kettlebell Bent over Alternate Twist Row good for beginners?
Kettlebell Bent over Alternate Twist Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Kettlebell Bent over Alternate Twist Row?
You need Kettlebell to perform Kettlebell Bent over Alternate Twist Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Kettlebell Bent over Alternate Twist Row?
Maintain a neutral neck position by keeping your gaze fixed on the floor a few feet in front of you throughout the exercise. Focus on driving the movement from your lats and mid-back, rather than solely relying on your biceps to pull the weight. Control the rotational twist from your core and obliques; avoid jerking your upper body or letting momentum take over. Keep your elbows close to your body as you row, guiding the kettlebell towards your hip pocket to maximize lat engagement.
What are common mistakes when doing Kettlebell Bent over Alternate Twist Row?
Rounding the back: Ensure you maintain a flat, neutral spine by actively engaging your core and hinging properly at your hips, not your waist. Using momentum to swing the weight: Control the eccentric (lowering) phase of the movement and initiate the pull with your back muscles, not a forceful swing. Shrugging the shoulders: Keep your shoulders depressed and retracted, focusing on pulling with your back muscles rather than elevating your shoulders towards your ears.
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Free · iPhone only · Available on the App Store