Kettlebell rowing

Scott Birdby Scott Bird | June 6, 2006
Filed in kb , kettlebell | 3 comments

Despite Sydney being in a severe drought at the moment it seems to have been raining a bit lately. During a brief sunny period I grabbed the kettlebell and raced outside. Having said that, here are a couple of simple KB exercises that can easily be done inside. Safe from inquisitive dogs who haven’t yet formed an opinion on the strange black thing with a handle.

One arm kettlebell row

One arm kettlebell rowThis is just a variation on a standard dumbbell row. To work the left side, start by placing your right foot a pace or so in front of your left. Put the kettlebell just inside the right foot, and grab it with your left hand. Bend at the waist to around 90°, and rest your right elbow on your right knee for support. Pull the bell back and up until your elbow is at roughly torso level (your arm will be bent about 90° by this point).

Alternatives

For a bit of variety (and to slightly alter the difficulty of the exercise), there are a few changes you can make. If you have two kettlebells at your disposal, you can lift these simultaneously (the start position is closer to the low point of a good morning - for balance), or by alternating them.

One arm push-up kettlebell rowThe overall stance can also be changed, and an option is to begin in a push-up position. Once again, one or two bells can be used; either simultaneously or alternately.

Differences from a dumbbell row

To be honest, there isn’t much difference to the dumbbell version. The main benefits - and these apply to every kettlebell exercise, not just the rows - are that kettlebells are slightly harder to grab (they have a curved, thick handle) and that the weight is concentrated in a ball. More hand and wrist work overall.

I’m still working my way through the numerous exercises I’ve seen, heard about and thought of on the spot - and it’ll be a long, long time before I’m anywhere near tired of using this funny-looking black ball.


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Comments

1

I have to say, this is rather inspiring. The thing I’d like to see is one of those swinging exercises. It strikes me that anything you do with the kettlebell is going to be more endurance oriented.

Posted by: Bud Gibson | June 6, 2006 1:56 PM

2

How is the feel of the movement in your muscles afterwards? Are you feeling them in places you haven’t with other movements?

One of the more interesting movements I’ve heard of, from Marc Bartley, is the soap swing. Supposed to kill your hands and build a monster grip. Not meant for indoors, though.

Posted by: Alberto Caraballo | June 6, 2006 4:22 PM

3

Plenty of swinging coming up. Alberto, those soap swings sound great (and a bit dangerous for anyone standing nearby) - will give them a go.

Bud, one of the simple swing-type exercises I’ve been playing with - that could just as easily be done with a small dumbbell - is just passing the bell from one hand to the other in a figure 8 around your legs. Not difficult at all, but it provides more wrist work than you might expect.

Posted by: Scott | June 6, 2006 10:44 PM

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