Bent-Over One-Arm Kettlebell Row

a.k.a. Bent Over Row

Differentiation: Mechanics

This variation of a bent over row is unique. Here is how: you must control a kettlebell. Controlling a kettlebell increases your overall grip strength. You perform reps with one arm for a full set, | then switch the Kettlebell to your other arm. Working individual sides allows you to intently focus on each deltoid individually.

Starting Position

To get into starting position, do this...

1) Obtain one kettlebell.

2) Locate an area of the gym with ample floor space to perform the exercise.

3) Place the kettlebell on the floor near your right foot.

4) Stand with your feet about shoulder-width apart, with your kettlebell near your right foot.

5) Bend with your left knees so your supporting legs forms a 60-degree angle.

6) Grasp the kettlebell in your right hand - palm facing inward.

7) Position your left forearm on your left knee for stability.

8) Allow the kettlebell to hang down

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your knees slightly bent, exhale while you lift the kettlebell toward your torso

3) ...until the kettlebell is level with your chest.

4) Hold this position for a count of one second.

5) Then, gradually lower the kettlebell to the floor using a controlled movement.

6) Repeat reps for a full set using that arm.

7) When all reps are finished, switch the kettlebell to your other arm.

8) Then, repeat reps for a full set.

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 arm as close to your body as possible.

Keep the knee of your forward leg slightly bent.

Keep your upper body stationary. Your torso and your forward thigh 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.

No video has been published yet.

Nobody appears in the video.

Comments