Kettlebell exercises for back muscles primarily targets the upper and lower lats as well as the lower back muscles and the trapezius.
Due to the simple nature of the kettlebell halo exercise, it is suitable for beginners. This exercise is a good warm up and helps to loosen the shoulders. In fact, the kettlebell halo can be used to increase shoulder mobility and is often used to rehabilitate the shoulder muscles after an injury.
We recommend that a lightweight kettlebell is used for this exercise.
How to perform the kettlebell halo
- Hold a kettlebell upside down, at chest height, with hands on the handle.
- Move the kettlebell to the left side of your head (your right hand will go over the head).
- Slowly circle the kettlebell around the back of your head to the left side.
- Switch direction after four reps.
- It is important to look straight ahead, find something in front of you to concentrate on.
- Avoid using a kettlebell that is too heavy.
The kettlebell figure 8 is an excellent exercise for warming up and for conditioning your core muscles. This is also a great exercise for beginners who are looking to add kettlebell exercises to their workout. Start slowly and with a lightweight.
How to perform the kettlebell figure 8
- Stand with feet slightly wider than shoulder width apart, holding the kettlebell in one hand.
- Swing the kettlebell around to your back, then pass it between your legs to the other hand.
- Swing the kettlebell around the other leg and pass it between the legs to the original hand.
- Continue this Figure 8 pattern.
- Use a lightweight kettlebell for the kettlebell figure 8 exercise.
- Start slowly to develop the necessary coordination and awareness.
- Keep the kettlebell close to your legs.
- Place a pair of kettlebells on either side of you.
- Squat down, inhaling at the same time and grab the handles.
- Keeping your lower back straight, stand up, exhaling as you stand.
- Walk for 30 seconds carrying the kettlebells.
The kettlebell renegade row is a great exercise for strengthening anterior muscles. These front side muscles such as the pectoralis major do not get used much in most kettlebell exercises. Therefore, it is important to add the renegade row to your kettlebell workout. This is a plank style exercise and has the added bonus of improving core stability.
How to perform the Renegade Row
- Place two dumbells on the floor, shoulder width apart.
- Hold the kettlebell handles and adopt the push up position.
- Shift your weight to one arm and keep that arm straight.
- Row the kettlebell with the un-weighted arm.
- Keep your elbow in as you row.
- Switch arms after each row.
Important notes about the renegade row
- Use heavy kettlebells for this exercise. If the kettlebells are too light, the one on the ground will fall over.
- If you cannot do the full plank, then try this exercise on your knees.
- Engage your gluteal (butt) muscles when doing this exercise.
The Russian Twist is a great kettlebell exercise to develop your core (abdominal and lower back) muscles. This exercise should be added to every kettlebell workout.
How to perform the Russian Twist
- Sit on a mat, with a kettlebell to one side of your hips.
- Legs should be bent and feet flat on the floor.
- Rotate toward the kettlebell, lift it to chest height.
- Continue rotating the torso from side to side and swing the kettlebell across the body.
Important notes about the Russian Twist
- Warm up before starting this exercise.
- Learn the movement with a light kettlebell before increasing the weight.
- Touch the kettlebell lightly to the ground after each rotation.
- Increase the difficulty by lifting your feet off the ground.
The Kettlebell Chair Press is a tremendous exercise to strengthen the upper body. This exercise requires a lot of core strength and should only be performed once you have warmed up.
How to perform the Kettlebell Chair Press
- Clean the kettlebells to your shoulders.
- Sit down whilst holding the kettlebells together.
- Move the kettlebells to each hand at chest height.
- Tighten your core muscles, then drive both kettlebells over your head.
- Keep looking straight ahead and then repeat.
- Lock your fingers together whilst sitting down.
- Keep looking straight ahead when performing the press.
- This is exercise should be performed after warming up.
- Engage (tense) your gluteal and core muscles to increase stability.