Alternating Kettlebell Row
a.k.a. Bent Over Row, Kettlebell Alternating Row, Alternating Bent Over Row
Differentiation: Mechanics
This variation of a Bent Over Row is unique. Here is how: you alternate between your left and right arm with each rep. Working individual sides targets each lat muscle individually. Also, you must control the Kettlebells. Keeping the Kettlebells from wobbling helps increase your overall grip strength.
Starting Position
To get into starting position, do this...
1) Obtain two kettlebells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place two kettlebells on the floor.
4) Stand with your feet near the kettlebells.
5) Place your feet shoulder-width apart.
6) ...and bend over until your upper torso is as close to parallel to the floor as is comfortably possible.
7) Lean downward and grasp a kettlebell in each hand.
8) Allow the kettlebells to hang down with your arms to be almost perpendicular to the floor - and palms facing each other.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your knees slightly bent, exhale while you lift one kettlebell toward your torso
3) ...until the kettlebell reaches hip level.
4) Hold this position for a count of one second.
5) Then, gradually lower the kettlebell toward the floor using a controlled movement.
6) Inhale while you reverse the motion, using the other arm and kettlebell.
7) Continue reps until you have completed a full set, using alternating arms for each rep.
Proper Form
Pay special attention to following proper form by...
Be sure to use your back muscles, not your arm muscles to perform this exercise.
Keep your upper arms as close to your body as possible.
Keep your knees slightly bent.
Keep your upper body stationary. Your torso and thighs should form a 90-degree angle.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Belt | $17.61 |
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Appearing in the Video
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Tip
When you lift the kettlebell, you should feel stress in your shoulder blade.