The Kettlebell Bent Over Rows

Written by Don P on . Posted in Challenge #6

(Reading time: 1 - 2 minutes)
DonDoes30.com - Bent Over Yoga Pants

At least she's got the "bent over" part nailed down. Am I right, fellas!?

Bent over rows are used to target a variety of back muscles in addition to your biceps. However, after completing the deadlifts, kettlebell swings, and thrusters in succession, your main goal is going to be not to throw up while holding yourself in the patented vomit position.

DonDoes30.com - Guy Vomiting Bent Over I guess either way you'll lose weight.

But if you can stomach the agony, push through the pain, and start believing in the hope that the workout is now more than halfway completed, here's the simple to follow steps for the bent-over kettlebell rows. (Hint: They're performed exactly as they sound. Bend over, pick up weight and starting rowing, but let's take a look anyway)


Hang in There: Kettlebell Bent Over Rows

  1. Hold the kettlebell with both hands.
  2. Bend forward using only your hips until your back is straight and roughly parallel to the floor.
  3. Let the kettlebell hang down perpendicular to the floor with your arms straight.
  4. Pull the kettlebell straight up to work the upper back muscles and bicep muscles.
  5. Lower the kettlebell down and repeat.

Too confusing? Check out the video of the "Onnit Primal Challenge" from a previous post.

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