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Kettlebell Training

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!

Signs of a Good Workout Session

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Signs of a Good Workout Session

A proper workout session can help you on your way to a healthy, fit and toned body and if can definitely help you get rid of some belly fat. Knowing that you had a quality workout session not only has great effects on your body but also motivates you to continue the same streak and try for more challenging exercises. To know whether you had a good workout, you must keep a watch on your body indicators. Better still; if you have a personal trainer, he or she can help you gauge how much effective the workout session has been. Be sure to check out the EPTI Certifications for a fitness challenge!

Swelling of muscles

A good workout session will pump excess blood into your muscles. This will lead to temporary swelling of your muscles which may last for about two hours.

Sweating it out

Sweating while working out is a sign that your body is getting challenged in the correct way and that your workout was an effective one. It is a good indicator of a healthy workout session. If you need some examples of great workouts you should visit some bodybuilding blogs.

Sound sleep

People who do quality workout sleep soundly and wake up less during the night. If this happens to you after a workout session, it means you had a good workout session which is giving you restful sleep.

Feeling energised

Following your workout session, take a nice shower and have some water. If you feel energized and pumped up, it means your workout has been perfect. On the other hand if you feel exhausted and drained off, it indicates that you have strained yourself too much and need to take it easy.

Heart rate

A heart rate monitor can help determine your exact heart rate and how many calories you have burned during a workout. A qualified and experienced personal trainer can ensure that your workout is taking place at the appropriate intensity and can keep a check on whether you are working out within your targeted heart rate zone.

Increase in hunger

Due to the energy expenditure that happens during your workout, you will feel hungry immediately after your workout. This indicates that your body has burnt calories and it is time to refuel with carbohydrates.

Weight loss

Weight loss is a sign that your workout has paid off well and is a major success. It is a sign that the workout sessions and diet that you are following are effective and helping you stay fit. Those of you who work closely in the fitness industry may be interested in fitness Australia CEC points.

Muscle soreness

An effective workout session will cause muscle soreness. If you have too much of soreness in your muscles or just none at all it means either you have pushed yourself too much or that your workout has not stimulated your muscles at all.

It is very important to be aware of the indicators of a good workout session so that you can monitor your workouts and determine if they have been effective. It is a good idea to hire a personal trainer who will keep a check on your workouts, understand if they have been effective and tailor your workouts to better suit your body and get maximum results out of it. Those wanting to become an instructor should visit CEC kettlebell instructor certification.