You want an athletic and well-trained body? Then you should also train your back. Here are the best kettlebell exercises for your back.
If you want to build up strength and shape your body, you can't do without the kettlebell. It offers almost limitless training possibilities. And that in the smallest space.
Kettlebell exercises are ideal for an effective total body workout. They strengthen the muscles, shape an athletic body and improve strength endurance and quickness. Even the coordinative skills and body awareness is trained.
But today we pay special attention to our back.
With very simple exercises you can strengthen your back muscles and avoid tension.
Table of contents
What is a kettlebell
It is impossible to imagine strength training without the kettlebell. It is a ball with a flattened bottom and a handle.
Originally it was used in circus performances. Later, the military has also recognized the benefits of the kettlebell.
For several years, this versatile training tool has been an important part of the extremely popular Functional Fitness. With kettlebell exercises you train your whole body. Strength, endurance, speed and flexibility.
What training with the kettlebell brings
Kettlebell exercises are the perfect total body workout, which can also be performed well at home. Unlike training with dumbbells, muscle groups are not used in isolation.
The often swinging movements work entire muscle chains. This ensures a defined and well-trained body.
The workout with the kettlebell is also especially good for the entire back and abdominal muscles. With regular training you can even prevent back, neck and shoulder pain.
The kettlebell can be used variably and increases your strength, strength endurance, speed, agility and even your coordination skills.
But there are many more reasons why you should incorporate kettlebell exercises into your workout plan:
- Fat loss: The kettlebell can be ideally integrated into a Integrate HIIT training. Just a few minutes provide a long-lasting afterburn effect.
- Muscle building: Kettlebell exercises train your entire body. From calves to buttocks, back, shoulders and triceps.
- Stabilization: If you want to get better and avoid injuries, you can't avoid a strong core. The kettlebell is perfect for stabilization exercises.
- Efficiency: A 15-minute workout is enough to train your entire body. The workout is suitable for any fitness level.
- Dysbalances: Kettlebells are good for training weak points.
Better than gym: muscle building at home!
The 9 best kettlebell exercises for the back
Strengthen your back and let's start with the kettlebell exercises. For each exercise you should do 3 sets of 12 repetitions.
Use a light weight at the beginning. Only when you can do the repetitions without problems, you can reach for a heavier one.
1. kettlebell row
- Starting position is a lunge. The toes look forward.
- Support yourself with your left arm on your left leg.
- The upper body remains straight.
- With your right arm, take the kettlebell and pull it up.
- The elbow is as close to the body as possible.
- Slowly lower the weight back down.
- Repeat the exercise 15 times and do three sets. After that change sides.
2nd kettlebell exercise for the back: Doublehand Row
- Stand up straight.
- Take a kettlebell in each hand.
- Bend your upper body slightly forward.
- Now pull the kettlebells up.
- The elbow remains as close to the body as possible.
- Do 3 sets of 15 repetitions.
3. train back with kettlebells
- Stand up straight.
- Take a kettlebell in each hand.
- Let your arms hang down.
- Pull the shoulders to the ears.
- Lower it slowly again.
4. kettlebell exercise back
- Lie on your back.
- Place the kettlebell behind your head.
- Reach for the kettlebell with your arms.
- Squeeze the elbows together and bring the weight up.
- Slowly lower the kettlebell again.
Strengthen your back with these simple exercises!
5. good mornings
- Starting position: Upright stand.
- Place the kettlebell between your shoulders.
- The elbows look up.
- Slowly bend forward with your upper body extended.
- The legs remain stretched.
- Come back to the starting position.
6. deadlifts for a strong back
- Open the legs a little wider than shoulder width.
- Bend the legs and lean the upper body forward.
- Grab the kettlebell with both hands.
- Pull the kettlebell up about 15 cm and then lower it again.
- Important: The movement starts from the lower back. The legs, arms and upper back remain in the same position throughout.
7. kettlebell swing
- Stand hip-width apart. The kettlebell is on the floor in front of you.
- Bend your knees slightly and lean your upper body slightly forward.
- Reach for the kettlebell with both hands.
- Swing the kettlebell through your legs and then from the strength of your core, swing it up to shoulder height.
- The legs are extended and the pelvis tilts slightly forward.
- Tighten your core and butt tightly.
- Swing the kettlebell back again and bend your legs at the same time.
12 mega effective exercises for your torso!
8. kettlebell exercise back: standing balance
- Stand up straight.
- With your left arm you hold the kettlebell.
- Shift the weight onto your leg and bend your upper body forward.
- At the same time stretch your right leg backwards.
- Stretch your left arm out to the side.
- Straighten up again.
9. Turkish Get Up
- Lie on your back.
- Place the kettlebell to your left at the level of your upper arm.
- Turn to the kettlebell and grab it with your left hand.
- Stretch the dumbbell in the air. This remains stretched to the sky throughout the exercise.
- Bend your left leg.
- Support yourself with your right elbow and straighten your upper body.
- Stretch the right arm and leg.
- Bring the right leg back so that the knee rests.
- Stand up completely.
- Back it goes exactly in the reverse order.
- After that comes the other side.
What you should pay attention to during training
As with all other exercises, there are a few basic things to keep in mind with kettlebell training.
#1 Use the correct weight
The weight you use depends entirely on your individual fitness level. Kettlebells range from 2 to 32 kilos. As a complete beginner, you should start with a weight of 2 to 4 kilos. If you are already a bit fitter, you can also use 6 to 12 kilos.
It is best to start with less weight. Make sure that you can perform the repetitions correctly. Only then reach for a heavier kettlebell.
#2 Proper Breathing During Kettlebell Training
As with classic strength training, you should consciously use your breathing during kettlebell training. During the active load phase, exhale. When returning to the starting position, breathe in. Do not hold your breath.
#3 Use your whole body
As mentioned above, you do not load the muscles with the kettlebell exercises in isolation. Instead, several muscle groups are active at the same time during the complex exercises, which often have to be performed with momentum.
Especially the back and deeper muscles benefit.
Almost all exercises stress the whole body and thus promote the functional interaction of various muscles and joints.
#4 Pay attention to the correct posture
Most kettlebell exercises for the back are performed in a standing position. Whether they are technically clean is also determined by the correct basic posture. Stand upright, arms and shoulders relaxed, knees slightly bent, feet a little wider than shoulder width apart.
The dumbbell is centered in front of you on the floor. When you reach for it, bend your knees slightly and bend your upper body forward with a straight back.
Never make a hunchback! A slight hollow back is okay. In general, however, the back should be straight, the chest pressed forward and the shoulders pulled down.
#5 Work from the hip
With swinging exercises like the kettlebell swing, the movement always comes from the hips first. This pushes the upper body into a vertical position and brings the kettlebell upwards. Perform each swing, each repetition with concentration and cleanliness.
Our conclusion
Kettlebell exercises for the back bring many benefits. The training provides a well-toned and defined body. You can also correct imbalances and prevent back pain.
Have fun with your workout!
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more
