Kettlebell Back Exercises
Kettlebells can help you build bigger back muscles and are great if you have limited workout space. Read our exercise guide.
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Bent Over Single Arm Row
• Lean forwards, holding a Kettlebell at arms length.
• Pull the kettlebell towards your chest.
• With control, return it to the starting position.
VARIATION: You can also perform this exercise standing.
Deadlift
• Stand tall, with a kettlebell between your feet.
• Hinge at the hips to grip the handle in two hands.
• Extend through your legs to straighten your body and lift the kettlebell off the ground.
MULTIPLE MUSCLES: A kettlebell deadlift will target your lower back, hamstrings, glutes, core and forearms.
Deadlift to Overhead Press
• Stand with your toes pointed out, feet slightly wider than your shoulders.
• Hinge at the hips to hold a kettlebell in one hand.
• Keeping a neutral spine, lift the kettlebell to your chest, rotating your wrist.
• Press the kettlebell overhead using just the working arm.
REGRESSION: You can make this exercise easier by incorporating a squat press – bending your knees before you press the kettlebell overhead.
Deficit Deadlift
• Stand on a pair of exercise steps, with a kettlebell between them.
• Squat down and grab the kettlebell handle.
• Drag the weight upwards, until your back is straight.
• Return the kettlebell to the ground and repeat.
TOP TIP: Invest in an Exercise Step with risers. As you become stronger, you can raise the height of the steps.
Figure Eight
• Stand with your feet slightly wider than hip-width apart.
• Lightly hinge at your hips, keeping a straight back.
• Hold the kettlebell in your right hand and pass it round the outside of your right leg.
• When you reach the back of the leg, swap hands and pull the kettlebell through the legs and round the outside of your left leg.
• Continue, alternating hands, for several reps.
GET GOOD FORM: Keep your back straight and power the movement from your hips, not your arms.
Gorilla Row
• Hold two Kettlebells, feet wide.
• Hinge at the hips and row one of the kettlebells to your stomach.
• Lower with control, and row the other weight.
GET GOOD FORM: Keep your back flat and your knees slightly bent.
High Pull
• Begin a single arm kettlebell swing.
• When the weight arcs forward, pull it to shoulder height with your elbow to the side.
• Let the weight drop, swinging it between your legs to start the next rep.
MULTIPLE MUSCLES: This exercise targets your traps, rhomboids, abs, glutes, and hamstrings.
Incline Bench Row
• Set an incline bench to a 45 degree angle, with your abs and chest against the back rest.
• Hold a kettlebell in each hand.
• Pull the kettlebells upwards until your upper arms are parallel with your torso.
GET GOOD FORM: Squeeze your shoulder blades together at the top of the movement.
Jefferson Curl
• Stand on a plyo box.
• Hold a light kettlebell in front of you.
• Tuck your chin into your chest and round the top of your spine.
• Slowly flex your spine, lowering the kettlebell.
MULTIPLE MUSCLES: This exercise strengthens your core, lower back, and hamstrings.
Low Pull
• Begin a single arm kettlebell swing.
• Just before the kettlebell begins going down, pull the weight into your hip.
• Push the kettlebell forward, letting it return to the starting position.
GET GOOD FORM: When the kettlebell reaches the hips, your palm should face inwards.
One Leg Circle
• Holding the kettlebell handle in one hand, lean your body forwards.
• Guide the kettlebell around one leg, swapping hands halfway through.
MULTIPLE MUSCLES: This exercise targets your lower back and arms, as well as your co-ordination.
Over and Under
• Sit up straight, holding a Kettlebell.
• Put your feet and knees together.
• Guide the kettlebell over and under your legs.
WHY IT WORKS: Seated exercises reduce pressure on your joints.
Renegade Row
• Place two kettlebells on the floor, handles pointing up.
• Get into a high plank position with your hands holding the kettlebells.
• Row one weight to your side before placing it on the floor and rowing the opposite weight.
REGRESSION: If you find this exercise difficult, you can perform it with your knees on the ground.
Russian Kettlebell Swing
• Hold a kettlebell in both hands.
• Hinge at your hips, swing the weight back through your legs.
• Swing the kettlebell until it is at eye level.
VARIATION: If you keep swinging above your head, this becomes an American Kettlebell Swing.
Seated Deadlift
• Sit, length ways, on a weight bench with your legs wide and feet on the floor.
• Hold a kettlebell with straight arms and lean forward until the weight touches the floor.
• Lean back until your back is straight.
MULTIPLE MUSCLES: Seated deadlifts are great for working your core, glutes, and shoulders.
Single Arm Row
• Stand with your feet shoulder width apart.
• Hinge at the hips, with a kettlebell in one hand.
• Row the kettlebell up to your hip.
GET GOOD FORM: Keep your elbow close to your body throughout the movement.
Single Arm Side Swing
• Keep your feet under your hips and place a kettlebell outside your right leg.
• Hinge forward, rotating to grab the handle with your left hand.
• Rotate, driving your hip forward to lift the kettlebell.
WHY IT WORKS: This unilateral exercise targets your upper back and shoulders.
Single Leg Back Extension
• Lie face down on a GHD bench, Roman chair or hyperextension bench, anchoring one foot underneath the rollers.
• Hold a kettlebell in both hands, at your chest.
• Flex at the hips to lower yourself towards the floor before engaging your lower back and glutes to lift yourself up.
WHY IT WORKS: The increased instability of only having one leg anchored activates your core to a greater extent than a traditional back extension.
Single Renegade Row
• Get into a high plank position.
• Grab a kettlebell with one hand, and row it to your stomach.
GET GOOD FORM: Try to keep your body as stable as possible throughout the movement.
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