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Monthly Archives: March 2018

Top Kettlebell Workouts for the Back

Top 5 Kettlebell Workouts for the Back

The kettlebell being a heavy instrument and difficult to control; many clients are skeptical about working with them. They are scared of injuries, especially to the back muscles but this is a huge misconception.

Kettlebell certification internationally certified kettlebell certification teach you several workouts that strengthen the back muscles which you can offer to your clients. In fact, regular kettlebell workout can substantially lessen lower back pain.

The Kettlebell Halo

The halo is a wonderful workout for warming up the shoulder girdle including the muscles of your upper back. In this workout the kettlebell is held with both hands by its handles or by the body and rotated around the head following the neck line.

You can rotate the kettlebell once clockwise and then in anticlockwise direction for more challenge. Do remember to keep your head steady and do not move it away from the kettlebell. Maintain a neutral spine and stare straight ahead.

The Single Arm Deadlift

As you will learn in your online kettlebell training course, kettlebell training is also considered as functional training. This is because many of the workouts mimic everyday movement, making it easier for people to perform their daily functions effortlessly.

The deadlift is one such workout that mimics the everyday movement of lifting heavy objects off the ground. With regular practice, the deadlift strengthens the back muscles so that you never injure yourself while lifting heavy loads from the ground.

It is a simple workout where you bend your knees slightly and keep one arm stretched straight backward. Now lift the kettlebell off the ground with one hand and lift it till your thigh level. Lower and repeat.

The Single Leg Deadlift

This is similar to the arm deadlift but done while standing on one leg. Hold the kettlebell in one hand and let it hang at your side. Stand on the leg which is on the same side of the hand holding the kettlebell. Now bend the knee slightly, do a hip hinge and extend the other leg backward. Lower the kettlebell while you are hip hinging till your upper body is parallel to the floor. Return to standing position and repeat.

The Two Handed Swing

This is one of the best workouts taught at kettlebell courses that is ideal for beginners who want to stabilize and strengthen their back before moving on to more complex workouts. Using both hands to hold the kettlebell allows you to perfect your motion without it being too challenging.

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Begin by placing the kettlebell between your feet. Maintain a straight back and do a hip hinge. Now in one swift motion, move the kettlebell backward between your legs and then in another explosive motion, swing it upward till the shoulder level. This swift, swinging motion from a bent position to the upright and bent again, has a huge impact in strengthening the back muscles.

The Regular Row

Stand with the kettlebell placed in front of your feet. Bend knees slightly and grip it by the handle with one hand. Lower your upper body keeping a straight back throughout. Now lift the kettlebell till the chest level with your elbow jutting outward. Lower and repeat. For more workouts, check out the PT Supremacy Functional Fitness Courses!