Kettlebell One Arm Row

Description

How to Do Kettlebell One Arm Row

1. 1
   Setup

   Stand beside a sturdy bench or box with a kettlebell placed on the floor directly beneath your working arm's shoulder.

2. 2
   Setup

   Place your non-working hand and the knee of the same side onto the bench, keeping your torso roughly parallel to the floor and your core braced.

3. 3
   Setup

   With a neutral spine, grasp the kettlebell with an overhand grip, allowing your arm to hang fully extended towards the floor.

4. 4

   Exhale as you pull the kettlebell upwards towards your hip, driving your elbow towards the ceiling and squeezing your shoulder blade.

5. 5

   Inhale as you slowly and with control lower the kettlebell back to the starting position, fully extending your arm.

Tips

• Maintain a neutral spine throughout the entire movement; avoid rounding or hyperextending your lower back to protect your spine.
• Focus on initiating the pull with your back muscles, specifically your latissimus dorsi, rather than relying solely on your biceps.
• Control the eccentric (lowering) phase of the movement by resisting gravity, which enhances muscle growth and prevents injury.
• Keep your core tightly braced to prevent any rotational movement in your torso, ensuring stability and maximizing back engagement.

Common Mistakes

• ×Rounding the back: Maintain a neutral spine by engaging your core and keeping your chest up, preventing unnecessary strain.
• ×Using excessive momentum: Reduce the weight if necessary and focus on a controlled, deliberate pull and lower, eliminating swinging.
• ×Shrugging the shoulder: Keep your working shoulder packed down and away from your ear, focusing the effort on your lats and mid-back.