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Angelica Avolio - Personal Trainer & Nutritionist
Having strong back muscles can prevent injuries and improve posture, so it is important to dedicate some time to this area of your body when working out. And the best part is that you don’t even need multiple machines or fitness equipment to target your back muscles.
In fact, you can strengthen them by simply using a couple of kettlebells. In addition, kettlebells are particularly great for those who suffer from lower back and neck pain, as they cause less tension in these areas compared to other training equipment.
Below we show you an effective back workout to help you make it stronger and more well-defined. To obtain the best results, integrate this workout into your fitness routine a minimum of twice weekly.
Single-side Rows
Technique
- Grab a kettlebell from the handle with one hand and stand upright
- Hinging at the hips, move your trunk forward until it is parallel to the floor
- Extend the arm holding the kettlebell right below your body
- Bend your elbow to lift the arm to the side of your lats
- Gently lower the arm back down. This is one repetition
Reps and Sets
Perform 10-12 repetitions on each side for 4 sets
Kettlebell Swings
This dynamic full-body exercise is great for targeting the back muscles whilst also working on overall strength and endurance.
Technique
- Stand upright while holding a kettlebell from the handle using both hands and the feet placed hip-width apart
- Hinge back at the hips to move the kettlebell between your legs
- Push forward with your hips and glutes to get back onto an upright position whilst extending your arms up to shoulder level. Ensure to maintain a tight core and a neutral back throughout
- Keeping your back and core engaged, lower the kettlebell back down between your legs. This is one repetition.
Reps and Sets
Perform 10-15 repetitions for 3-4 sets
Elevated Push Ups
For this exercise, ensure to have two kettlebells of the same shape and size.
Technique
- Place the kettlebells on a flat floor at shoulder width
- Place yourself in an elevated plank position by holding the kettlebells’ handles. Your arms and legs should be fully extended, and your back neutral
- Bend your elbows to lower your body down to the floor whilst maintaining your back and core tight
- Push through your arms to move back up to the starting position. This is one repetition
Reps and Sets
Perform 6-10 repetitions for 4-5 sets
Renegade Rows
For this exercise, ensure to have two kettlebells of the same shape and size.
Technique
- Place the kettlebells on a flat floor at shoulder width
- Place yourself in an elevated plank position, with your hands holding the handle of the kettlebells and your legs fully extended
- Keeping your core and back tight, bend the right elbow to lift the kettlebell up to your lats
- Gently lower your arm back to its starting position. This is one repetition. Repeat on both sides
Reps and Sets
Perform 8-12 repetitions on each side for 3-4 sets
Single-handed High Pull
This is a dynamic exercise; therefore it is suggested to practice the movement before performing it at a faster speed
Technique
- Start by standing upright, holding a kettlebell with one hand from the handle. The palm should face inwards
- Hinge at the hips to move the kettlebell between your legs
- Using the momentum, push your hips and glutes forward to swing the kettlebell up to shoulder level, maintaining your core tight and your back neutral
- Once at shoulder height, bend your elbow back to move the kettlebell in line with your head
- Keeping your core and back engaged, extend your arm downward to lower the kettlebell back down between your legs. This is one repetition
Reps and Sets
Perform 10-12 repetitions on each side for 3-4 sets
Final Words
Kettlebells are a great fitness tool to develop a strong back whilst also preventing lower back and neck pain. To obtain maximum results, perform the above workout a minimum of twice weekly.
