How to do a Kettlebell Row

What is a Kettlebell Row?

The Kettlebell Row is a pull movement. It requires core stability and balance, with an emphasis on the following muscle groups: 

  • Core
  • Back
  • Shoulders
  • Biceps

How to Do a Kettlebell Row (Instructions):

Start with the kettlebell about 6-12 inches in front of you. Turn the horn of the bell so it’s pointing away from you. Stand with your feet forward, placed a little more than shoulder width apart. As you inhale, “deadlift down” by bending at your hips, with your knees are slightly bent, until you are in a deadlift position with your right hand on the kettlebell horn.
As you exhale, stand up with your right hand carrying the bell. Let the bell fall to the outside of your right leg, step back with your right leg and bend your forward left leg. As you inhale, pull the bell back with your right hand so your elbow grazes against the side of your back. Keep your back straight, core tight, with your left arm straight and flagged out away from your body. As you exhale, return the kettlebell to the starting position.
For tempo, I’m pulling up fast, and lowering down slow. Repeat on the other side. 

Trainer Tips for the Kettlebell Row: 

  • Progression (make harder)
    • Do the KB Row in a Squat Stance.
    • Use a heavier weight. Scale up in 8kg increments (16kg, 24kg, 32kg, etc…)
    • Use two kettlebells. As you lower one, raise the other. 
  • Regression (make easier)
    • Place the hand not rowing on a chair or bench for stability. 
    • Use a lighter weight.
    • Lower your repetition count. 
  • Application:
    • Rows are a great beginner pull movement. Add them to a kettlebell complex, or as a central movement for your program. 

Fitness Resources Grounded in Biblical Truth

Layman's Fitness is dedicated to providing God-exalting information, motivation, methods, and workout plans so that the everyday man is better equipped to glorify God with his body.
Learn More