Elite Physique The New Science of Building a Better Body

Kettlebell Bent-Over Row
HORIZONTAL PULL
The traditional bent-over row is usually performed with a barbell using an overhand grip.
However, people often use excessive load and poor form, which places strain on the
lumbar discs. Here you’ll use a single kettlebell, providing three benefits. First, you pull
it from between your legs instead of in front of the knees, decreasing stress on your low
back. Second, since it’s only one kettlebell, it’s less likely to be too heavy to row with
proper form. Third, holding the kettlebell by the horns is great for building your biceps.
HOW TO DO IT
1. Stand with your feet slightly wider than shoulder width while holding a kettlebell
by the horns, down in front at arm’s length (see figure a). Push your hips back,
slightly bend your knees, and shift your trunk forward until it’s 45 degrees relative
to the ground. Slightly arch your low back.
2. Squeeze your glutes, brace your abs, and then bend your elbows and pull the
kettlebell, without shrugging your shoulders, until it touches your midsection
(see figure b).
3. Lower under control and repeat.
a
b
ADVANTAGES
• Using a kettlebell emphasizes development of the biceps while strengthening
the upper back.
• This is a good row variation for people who don’t have many kettlebells.
COACHING CUE
If you feel strain in your low back, elevate your trunk to a slightly more vertical position.
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