Bent-over row of two kettlebells. Kettlebell deadlift - leg and back workout

The content of the article:

Today we will talk about such an exercise as deadlifting a kettlebell from a pit. It should be admitted that it is performed by athletes quite rarely, but it can perfectly pump up the muscles of the buttocks. In this regard, we can recommend including kettlebell deadlifts in the training program for girls for whom the buttocks are an important part of the body in creating a slim and sexy figure.

It should be said right away that the technique of this movement is very similar to the kettlebell deadlift. The main difference is that the athlete must position himself on an elevated platform, and sports equipment installed on the ground. You can use a car tire, a step platform, or just barbell weights. This gives you the opportunity to increase your range of motion.

This in turn allows you to stretch the muscles more strongly and thereby get maximum result from the exercise. You must remember that you need to squat until your thighs are parallel to the ground, and when choosing your support height, take this fact into account. If you don't have a kettlebell, you can perform the movement with a dumbbell. After just a few repetitions, you will feel that this movement loads the muscles of the buttocks.

How to properly perform kettlebell rows from a pit?

Place the sports equipment on the ground between your legs, which should be elevated, and knee joints while slightly bent. Get down and pick up the sports equipment, keeping your back straight. The upward movement should be carried out only through the strength of the muscles of the buttocks and biceps of the thigh. Do not pull the kettlebell with your back, as this will dramatically reduce the effectiveness of the exercise. The arms should remain straight throughout the entire movement.

This movement can also be performed with straight legs. The starting position is the same previous view kettlebell rows from the pit. Don't forget that your knee joints should be slightly bent. Also round your back, which should remain in this position throughout the entire set. Lean forward, keeping your legs straight, and pick up the apparatus. Begin to lift your body up, using only the muscles of your buttocks. As you perform the exercise, you should feel these muscles stretch. Inhale as you move down, and exhale as you move up.

We have already noted that the muscles of the buttocks, hip adductors and back extensors take an active part in the movement. You can first perform the exercise while standing on the ground, and then start using leg supports and gradually increase their height. You should not start working on high supports right away. For starters, five centimeters will be enough. To stretch the muscles of the buttocks as much as possible, lower the sports equipment not strictly in a vertical plane, but move it away from you.

This fairly simple exercise will allow you to perfectly pump up your buttock muscles. It should be recognized that with a competent approach to training process, kettlebells can be an excellent tool. Unfortunately, today many athletes have forgotten about its existence and practically do not use it during their training.

However, you should remember that a kettlebell works your muscles differently than a barbell or dumbbells. Thus, you also shouldn’t focus solely on working with a kettlebell. If you correctly introduce several basic exercises performed with this apparatus into your training program, then you can significantly improve your results.

Using a kettlebell, you will be able to pump up those muscles that are difficult to train with a barbell and dumbbells. Exists a large number of movements with a kettlebell aimed at working the muscles of the legs, back and shoulder girdle. Training with this sports equipment will help you improve strength endurance, increase the functional abilities of the body, and also develop flexibility of the spinal column.

There is probably no sports equipment other than the kettlebell that can be used to develop so many body abilities. Among other things, it is worth noting that exercises with a kettlebell are the least traumatic in comparison with other sports equipment used in strength sports disciplines.

Professional bodybuilders use kettlebells very often and there are several explanations for this. Let's start with the fact that due to the active participation of a large number of muscles, the body's hormonal response is extremely strong. As a result, you can gain weight and at the same time increase your physical parameters.

In addition, scientists have proven that training with this projectile activates lipolysis processes. Another advantage of kettlebell training is the improvement in the quality of nutrition of muscle tissue. If you have not used this projectile before, we recommend paying close attention to it.

How to perform kettlebell rows from a pit, watch this video:

As a rule, women choose kettlebells with weights from 8 to 16 kilograms, and men - from 16 to 32.

To find your weight, try performing five repetitions of one exercise. If it's easy, take heavier weights. If you can't finish the exercise, you need less weight.

Once you find your weight, don't do all the exercises with it. Some of them you can do with heavier weights, for others you will need lighter ones. Check the weight for each exercise separately.

As for the number of repetitions, aim for five sets of 10–15 reps. If you feel you can do more, do it.

Exercises with kettlebells

Russian kettlebell swings differ from regular ones in that the kettlebell is not raised above the head, but only slightly above the shoulders. If you are unfamiliar with this exercise, it is best to start with simple Russian swings.

• Stand straight, place your feet slightly wider than your shoulders.
• Grasp the weight with both hands, lean forward slightly and place the weight between your legs.
• The back should remain straight, without rounding.
• Swing the kettlebell, bringing it to shoulder level. The movement starts from the hips, not the arms, which provides the force of the push.
• Lower the weight down, bringing it back between your legs, and repeat the exercise.

This movement is similar to the previous one. The only difference is that you work with one hand.

One-arm swings allow you to better pump up target muscle groups and are suitable for those who have already mastered two-handed kettlebell swings.

This exercise helps to pump up your back well. It will be an excellent replacement for dumbbell rows. Due to the shifted center of gravity of the kettlebell, performing the exercise will be a little more difficult.

Exercise technique

• Take two weights and lean forward with your back straight and knees slightly bent.
• Pull the weights towards your stomach. At the final point, the handles of the weights should be located in the stomach area.
• Pull the weights with your back muscles, not your arms.
• Keep your elbows close to your body, do not spread them out to the sides.
• Lower the weights to the starting position and repeat.

This exercise pumps up the core muscles well and also provides stress on the arms and legs. In addition, it looks quite impressive.

Exercise technique

• Stand with your feet wider than shoulder-width apart and hold the weight in your right hand.
• Bend your knees, lean forward slightly with a straight back and bring the weight between your legs at body level.
• Reach your left arm back and take the weight from your right hand.
• Move your left hand with the weight forward and move it back between your legs.
• Reach your right hand back and grab the weight from your left.

During this exercise, you seem to describe a figure eight around your legs, passing the weight from hand to hand. It may be difficult to coordinate the movements at first, but with a little practice you will get used to it.

Due to inertia, the exercise is performed quite easily, so you can take a heavier weight. The main thing is not to slouch your back, otherwise it may have a bad effect on your body.

This exercise will help target your legs and buttocks. By using weights in the form of a kettlebell, you will get your desired shape much faster than doing repetitions without weight.

Exercise technique

• Stand up straight, holding a weight in front of your chest with both hands.
• Keep your elbows close to your body.
• Keeping your back straight and your pelvis back, do a deep squat.
• At the bottom of the squat, the hip joint should be below the knees.
• Return to starting position and repeat.

If you want to put more stress on your leg muscles and pump them up, try supplementing squats with jumping jacks.

Exercise technique

• Stand straight, place your feet shoulder-width apart, hold the kettlebell at your outstretched arms below.
• Squat until your thighs are parallel to the floor or slightly less.
• Jump up from the squat and repeat.
• To make the exercise more difficult, you can place plates or step pads under your feet. This will help deepen your squats, increase your range of motion, and increase your load.

During lunges, the muscles of the legs and buttocks are worked, and lifting the weights provides stress on the shoulders and arms.

Exercise technique

• Stand up straight, hold the kettlebell in your bent arm at shoulder level, elbow close to your body, arm turned with your palm facing your body.
• Lunge forward and at the same time raise your arm with the kettlebell above your head.
• Return to the starting position, lowering your hand with the kettlebell as you lift.
• Repeat on the other leg.

The exercise perfectly pumps up the core muscles, but it is quite difficult to perform and has a number of contraindications.

It should not be performed by those who have poorly developed rectus abdominis muscles, thoracic region spine or have back problems.

Exercise technique

• Sit on the floor on your ischial tuberosities, press the weight to your body and hold it in both hands, do not place your elbows to the sides.
• Raise your legs off the floor with your knees bent.
• Try to keep your back straight.
• Turn your body to the right and left without rounding your back or lowering your legs.

This exercise requires some flexibility and good mobility. hip joint. It simultaneously stretches the latissimus dorsi and strengthens the muscles of the core, arms and shoulders.

Exercise technique

• Stand with your feet shoulder-width apart, grab a kettlebell in one hand and lift it above your head.
• Bend to the side as far as the stretch allows. Ideally, you should touch your foot with your hand. The weight remains in the outstretched hand at the top.
• Return to starting position and repeat.

This exercise will help you pump up pectoral muscles, arms and core muscles.

Exercise technique

• Lie on your back, bend your knees and place your feet on the floor.
• Hold the kettlebell in a bent arm, the shoulder lies on the floor, the elbow is pressed to the body, the angle between the shoulder and forearm is 90 degrees. The palm is turned towards the body.
• Press the kettlebell upward, turning your elbow to the side and your wrist with your palm facing your feet. At the extreme point, the weight is located above the chin.
• Lower the weight to the starting position and repeat.

This is another quite impressive exercise that perfectly pumps up the muscles of the core and arms.

Exercise technique

• Stand with your feet shoulder-width apart and hold a kettlebell in one hand.
• Bring the weight behind your back and grab it behind your back with your other hand.
• Bring your arm forward and grab the kettlebell with your other hand.

This is a universal exercise that combines regular kettlebell swings with movement around the gym. Great cardio for those who are tired of the treadmill.

Exercise technique

• Perform a Russian kettlebell swing. When the weight is at the top point (chin level), place your right foot next to your left, connecting them together.
• As the kettlebell lowers from the top, step sideways with your left foot, placing your feet shoulder-width apart.
• When the weight passes between your legs and goes up again, place your right foot next to your left and connect them together.
• Repeat this exercise on one side and then the other. To go to the right, you need to put left leg, and when the weight goes down, step with your right foot.

This exercise perfectly pumps up the buttocks and hamstrings. The load also goes to the core muscles.

Exercise technique

• Stand straight, feet shoulder-width apart, holding a kettlebell in both hands.
• Tilt your torso, push your pelvis back and lower the kettlebell to the floor.
• Keep your back straight while bending.
• Return to the starting position, tensing your buttocks and abs.
• Repeat the exercise.

It's pretty difficult exercise, so try it with light weights first and add pounds very carefully. At correct execution The exercise provides stress on the legs, buttocks and back.

Exercise technique

• Place the kettlebell between your legs, lean towards it with your back straight and grasp the kettlebell with one hand.
• Bring the kettlebell between your legs behind your body, gaining momentum, and then swing it up to shoulder level, turning your arm so that your palm is facing your body.
• The elbow should be close to the body, the wrist continues the line of the arm, without bending. The weight seems to hang on the indentation between the thumb and the rest of the fingers.
• Lower the weight so that it passes between your spread legs and bring it up again.

This exercise will pump you up perfectly top part body: arms, back and shoulders. It also involves the core muscles.

Exercise technique

• Take two weights and throw them over your shoulders. The elbows are close to the body, the palms are directed towards each other.
• Press the weights upward, turning your palms forward so that at the top point the weights are located behind your hand.
• Lower the weights to the starting position at shoulder level and repeat the exercise.

It's not only strength exercise, but also cardio. If you choose the right weight, the first set will greatly raise your heart rate. In addition, the exercise pumps up the shoulders, chest and core muscles.

Exercise technique

• Stand with your feet slightly wider than shoulder-width apart and place the kettlebell on the floor between your legs.
• Lean towards the kettlebell with a straight back, moving your pelvis back, grab it with one hand, and move the other back behind your back.
• Bring the kettlebell between your legs, swinging it back a little, and then swing it forward.
• Snatch the weight, bringing it above your head. The palm faces forward, the weight is behind the hand.
• Lower the kettlebell down so that it passes back between your legs again, and then repeat the upward jerk.

Try to complicate and diversify the option with weights. This exercise primarily develops the abs, and due to alternating ascents weights put stress on your arms and back.

Exercise technique

• Get into a plank position with your hands on the handles of the weights.
• Raise one arm with the kettlebell.
• Try to keep your body straight while lifting the weights, do not rotate your hips. Ideally, the hips should be firmly fixed.
• Pull the weight with your back, not your arms.
• Lower the kettlebell to the floor and raise your other arm.

This is very interesting exercise. There is quite a lot of movement in it, so you will have to make a lot of effort to maintain your balance. With its help, you can provide stress to all the muscles of the body.

Exercise technique

• Lie on the floor with your arm extended above your head. If you are holding a kettlebell in your right hand, bend your right leg and place your foot on the floor.
• Raise your body, holding the kettlebell above your head, come out into gluteal bridge. Lean on your right leg, straighten your left and extend it to the side.
• Place your left leg behind your right and place it on your knee. You will find yourself at the bottom of a lunge with the kettlebell overhead.
• Stand up from a lunge and place your feet shoulder-width apart.
• Return to the starting position, going through all the steps in reverse order: lunge, glute bridge, floor position with bent leg and a weight in an outstretched hand.
• Repeat the exercise.

This exercise works the same muscles as: chest, triceps, core muscles. Due to the fact that the hands are not on the floor, but on the handles of the weights, the exercise becomes more difficult.

Exercise technique

• Stand in a prone position with your hands on the handles of the weights.
• Do a push-up, keeping your elbows close to your body.
• Try to tighten your abs and buttocks to keep your body straight.

This exercise combines the two previous ones, and therefore it is even more difficult and effective for pumping up the arms, back and chest.

Exercise technique

• Stand in a lying position, leaning on the handles of the weights.
• Do a push-up.
• Raise one hand with the kettlebell to your waist. Keep your elbow close to your body and try to pull the weight with your back muscles.
• Place the hand with the weight on the floor and repeat the exercise with the other hand.

Reading time: 23 minutes

A kettlebell is a sports equipment for strength and cardio training, made in the shape of a sphere with a cast handle. Exercises with a kettlebell have their own characteristics and differ from those more familiar to us.

We offer you detailed material about the advantages and disadvantages of training with kettlebells, as well as a selection effective exercises with a kettlebell to strengthen muscles and burn fat.

Kettlebell: what is it for and effectiveness

Kettlebell exercises are designed to train the entire body, developing functional strength, agility and endurance. Kettlebell training simultaneously provides strength and cardio, so with the help of this equipment you can strengthen muscles, burn fat and improve body contour.

Kettlebell training develops strength, endurance, agility and balance while challenging both your muscles and aerobic endurance. The birth of kettlebell lifting dates back to 1885, while Russia is considered the country of origin of this sports equipment. For example, in Spanish the kettlebell is called “pesa rusa” (literally “Russian weight”). IN English language The weight is called a kettlebell because it is shaped like a teapot.

Now kettlebell lifting has become widespread all over the world, but it is especially popular in the USA. Kettlebells are used by American athletes both in games and in Olympic sports sports. Often kettlebell exercises found in CrossFit and other ultra-intensive group programs. For example, Chris Hemsworth used weights in preparation for filming the movie Thor.

Features of kettlebell training

Kettlebell training is equally suitable for both men and women. Exercises with weights are especially often used in such areas as:

• team sports

Do not confuse kettlebell training with classic strength training for muscle growth. During a kettlebell exercise, you'll be focusing on the movements, not the muscles. Kettlebell training develops your functional strength, meaning it is more focused for learning motor actions and developing physical qualities: strength, endurance, flexibility, speed and coordination abilities. This sports equipment is great not only for training in the gym, but also for training at home.

Kettlebell exercises are generally not intended for bodybuilding or anabolic training. Kettlebell lifting helps accelerate muscle growth and shift stagnation in strength training, but it has virtually no effect on muscle growth. Basic exercises with kettlebells do not involve an isolating load, they are aimed at improving functional training and explosive strength. Therefore, training with kettlebells is more suitable for those who want to lose weight, get rid of excess fat, accelerate muscle growth, move the plateau in strength training.

What muscles work during kettlebell training?

During exercises with a kettlebell, the maximum Large muscle groups are involved in the work: the back and legs. The muscles of the arms and shoulders, chest, buttocks, and abs also work. Kettlebell workouts are ideal for general physical training, basic kettlebell exercises help develop all major muscle groups at the same time. You can use a kettlebell for isolation exercises instead of dumbbells, but the true purpose of the kettlebell is still a full-body workout.

Anyone who has worked out with a kettlebell at least once could feel the peculiarity of the load during the exercises. Unusual shape weights forces work the stabilizer muscles, working them through a wide range of movements. For example, exercises with dumbbells and barbells affect the stabilizing muscles to a much lesser extent. Weak stabilizer muscles cause poor posture, as well as discomfort and pain in the neck, back and lower back. This is due to the fact that the back muscles are not able to properly support the spine.

So, during training with kettlebells they work especially actively:

• leg muscles (quadriceps and adductors)
• muscles of the back of the body (back, lower back, buttocks, hamstrings)
• core muscles (abdominal muscles and stabilizer muscles)
• shoulder girdle muscles

In order for your kettlebell training to be effective, It is very important to learn how to evenly distribute the load between the muscles of the back and legs. Many people make the mistake during kettlebell training by working intensively with their back and arms, without including their legs, the strongest muscle group, in the work. This will not only reduce the effectiveness of your workouts, but can also lead to a back injury. It is the muscles of the thighs and buttocks that should provide the impulse for swinging and pushing movements, and not the muscles of the arms.

Are kettlebells effective for weight loss and muscle growth?

In one of the American studies on kettlebell training, an experiment was conducted in which they revealed the high energy consumption of exercises with a kettlebell. It has been found that when performing exercises with a kettlebell, on average, you burn about 20 kcal per minute or 1200 kcal per hour of training! The researchers explained this fact by the fact that during kettlebell training, a large number of muscles are used, and also the high tempo at which kettlebell exercises are performed is maintained.

Therefore, training with kettlebells is very effective for losing weight and burning fat. If you want to reduce your fat percentage and strengthen your muscles, you can do kettlebell training 2-4 times a week for 20-45 minutes. Since kettlebell lifting already involves cardio and strength training, you don’t have to add other classes to your plan.

But for muscle growth, training with kettlebells is not the best option. Kettlebell exercises help develop functional training and explosive strength, but for muscle growth it is better to use dumbbells and a barbell. However, kettlebell exercises can help you avoid strength training plateaus and speed up muscle growth, so you can incorporate kettlebell training into your routine every 7-10 days.

Benefits of training with kettlebells:

1. Kettlebell training combines cardio and strength training, which means you will train less, but more effectively.
2. The kettlebell allows you to work efficiently on all muscle groups without exception: shoulders, arms, chest, back, abs, buttocks, legs.
3. Exercises with kettlebells perfectly train the heart muscle and develop endurance.
4. This is a fairly durable and wear-resistant projectile that will serve you for a very long time, unlike expanders, for example.
5. Kettlebell training helps build a lean, muscular body with toned muscles and minimal body fat.
6. Exercises with kettlebells involve a large number of muscles throughout the body at the same time, which means you can get in shape as quickly as possible.
7. Kettlebell training helps strengthen the muscular corset, which stabilizes your spine.
8. Exercises with kettlebells are aimed at developing agility, speed, coordination, which is why they are so popular in and game types sports.
9. Kettlebell exercises strengthen tendons and ligaments, making joints stronger and less susceptible to injury.
10. The kettlebell helps improve mobility and range of motion without static positions and long-term stretching.

Disadvantages of training with kettlebells:

1. The kettlebell is not the most effective tool for working on muscle growth.
2. High risk of injury, especially for those just starting to play sports.
3. Exercises with kettlebells put stress on your back, which can lead to spinal problems.
4. High-quality weights made of durable materials are quite expensive.

Kettlebell training is not recommended for those who have problems with the cardiovascular system, musculoskeletal system, injuries or recent surgeries. Before you start training with kettlebells, be sure to read correct technique exercises, consult your doctor if necessary.

Top 30 kettlebell exercises

We offer you a unique selection of exercises with kettlebells that will help you work all the muscles of your body, increase endurance, burn fat and improve body contour. After the exercises, a ready-made lesson plan is given that you can follow.

Read also:

14. Forward Lunge with a Kettlebell

25. Kettlebell push-ups

29. Pullover with triceps weights

Thanks to YouTube channels for the gifs: shortcircuits with Marsha, Live Fit Girl, Max's Best Bootcamp, RdellaTraining, CardioHatersTraining.

Ready-made kettlebell lesson plan

We offer you a ready-made plan for training with kettlebells: for the upper body, for the lower body, for the abs and for the whole body . If you want to work on muscle mass, then perform no more than 15 repetitions with the maximum possible weight. If you want to work on fat burning and definition, then perform exercises for 15-20 repetitions with a medium weight.

If you set aside one day for kettlebell training and plan to train the whole body, you can perform all the suggested exercises in one approach. If you train the upper and lower body separately, you can perform each exercise in several approaches or repeat the exercises sequentially in several circles.

Kettlebell exercises for the upper body:

15-20 reps 10-15 reps (each arm)10-15 reps (each arm) 15-20 reps 10-20 repetitions (can be from the knees)
• Kettlebell pullover for triceps: 10-20 reps

Abdominal exercises with kettlebells:

10-15 reps 10-15 reps (each side)20-25 reps (each side)10-15 reps (each side) 10-15 reps 30 seconds (each side)

Kettlebell exercises for the lower body:

10-20 reps 15-20 reps 10-20 reps 15-20 reps 10-15 reps

Full body kettlebell exercises:

10-15 reps (each arm)10-15 reps (each arm) 10-20 reps 10-20 reps 10-15 reps (each leg) 10-15 reps 5-7 reps

1. Be sure to warm up before your workout and cool down after your kettlebell workout. When preparing to perform exercises with a kettlebell, the muscles and ligaments should be well warmed up.
2. Choose the weight of the weight based on your power capabilities: The last repetition of the set should be performed at maximum effort. You can start training with a 4 kg (for girls) and 8 kg (for men) weights, gradually increasing the weight of the apparatus.
3. If you already have sufficient training experience, then on average the recommended kettlebell weight for men: 16-24 kg, for women: 8-16 kg.
4. During exercises with a kettlebell, keep your back straight and do not slouch. During squats, move your pelvis back to protect your lower back from injury.
5. Try to keep your brushes in neutral position, there should be no bending in them. You can use special wrist braces to help you support your joints.
6. Perform each exercise slowly while maintaining complete control. Do not swing the weight and perform exercises quickly and at speed. Proper exercise form is the most important thing in kettlebell training.
7. If you are working on muscle growth, you should not do kettlebell exercises more than once a week. Kettlebell training allows you to develop endurance and explosive muscle strength, which will help move the plateau and provoke muscle growth. But for anabolic training it is better to use dumbbells and a barbell.
8. If you have two kettlebells available, you can perform exercises using both kettlebells at the same time. Please note that in this case the kettlebells must be the same size to avoid imbalance in muscle development. Examples of exercises:

How to choose kettlebells

Whereas previously kettlebells were sold in weights of 4 kg, 16 kg, 24 kg and 32 kg, now you can find almost any kettlebell weight you want. The greater the weight of the weight, the higher its cost. Depending on the material used, weights are divided into plastic, neoprene, cast iron and steel.

1. Plastic weights

Ideal for training at home, they do not create much noise when colliding with a surface, and the furniture and floor will remain safe and sound. The downside of plastic weights is that their service life is shorter compared to, for example, cast iron or steel. Although if you buy plastic weights from trusted brands, they will last you a long time.

2. Cast iron weights

These weights are worth choosing for those who value reliable quality. Cast iron weights have high anti-corrosion properties, they are time-tested and will serve you for a long time. But if used carelessly, cast iron weights can scratch the floor or even cause injury to the user.

3. Steel weights

Chromed steel weights have a pleasant appearance and reliable design. In addition, such weights are also available with collapsible design, which is very convenient from the point of view of weight regulation. The price of steel weights is slightly higher.

4. Neoprene weights

The special feature of this type of weights is the soft neoprene coating. Such weights are not so often found on the market, but they are quite practical and safe. Especially suitable for beginners.

Plastic and neoprene weights are safer to use, they are better suited for home use and are cheaper. Cast iron and steel weights generally last longer and are more reliable over long periods of use.

If you are planning to purchase all-metal weights, it is better to get one that is covered with a rubber or vinyl coating to avoid scratching the floor and not creating too much noise. Weights are filled mainly with sand, cement and metal shavings.

Kettlebell training video

We offer you a selection of 15-40 minute workouts with a kettlebell for home that will help you strengthen your muscles and get rid of excess fat.

1. Full body kettlebell workout (40 minutes)

2. Full body kettlebell workout (30 minutes)

3. Full body kettlebell workout (15 minutes)

4. Interval training with kettlebell for girls (35 minutes)

5. Interval training with kettlebells for girls (20 minutes)

Kettlebells are simple, yet very effective. sport equipment for strengthening muscles, burning fat, increasing endurance, strengthening of cardio-vascular system and musculoskeletal system. Kettlebell exercises are a great addition to your workout routine, whether you're working on losing weight or building muscle.

The kettlebell lunge row is great for developing the latissimus dorsi, biceps, trapezius, and rear deltoids. Doesn’t put any strain on the lower back at all, unlike classical traction in a tilt.

The exercise is great for functional, fat-burning, mass-gaining, and cross-fit workouts.

Initial position

Assume a wide, stable lunge position, stepping forward with your left foot. Place your left elbow on your left knee. Right hand take the weight.

Technique for performing kettlebell rows in a lunge

Vigorously pull the kettlebell toward your waist and return it to the floor. At the same time, contract the right lat and trapezius muscle. Complete the required number of repetitions. Then change the position to the opposite (lunge forward with your right leg) and perform the exercise for the left half of the body. This counts as one set of the exercise.

Kettlebell lunge row. Initial position.
Kettlebell lunge row. Finish.

Aim for symmetry of position and sensation when performing kettlebell lunge rows on both sides of the body.

Breath

When pulling the weights to your waist, exhale; when lowering them down, inhale.

Exercise options

The lunge row exercise can be performed with a dumbbell.

Well-trained athletes can deadlift with two kettlebells at once, held with one hand.