Videos
Instructions
- Stand with feet shoulder-width apart, one foot slightly forward for stability.
- Place the resistance band under both feet and hold a kettlebell in one hand with the band looped around the handle.
- Bend at the hips, keeping your back flat and chest slightly lifted.
- Pull the kettlebell and band upward in a rowing motion toward your torso.
- Lower the kettlebell and band back down under control.
- Repeat for the desired number of reps, then switch sides.
Technical tips
- Keep your back straight and core braced throughout the movement.
- Avoid twisting your torso; move only the working arm.
- Control the band tension both on the pull and the return.
- Use a stable stance to prevent loss of balance.
Breathing tips
- Exhale as you pull the kettlebell and band toward your torso.
- Inhale as you slowly return to the starting position.
Medical restrictions
- Avoid if you have lower back injuries.
- Not recommended for shoulder impingement issues.
- Use caution if you have elbow or wrist pain.
Description
The Banded Kettlebell Chainsaw Row is a hybrid strength exercise that combines the benefits of free weights and resistance bands for enhanced muscle activation. By incorporating a kettlebell with a resistance band, this movement increases tension throughout the full range of motion, particularly at the top where muscles are usually less challenged. It is an excellent choice for athletes and fitness enthusiasts seeking to build strength, stability, and endurance in the upper body. This exercise primarily develops the muscles of the back, while also engaging the biceps, rear shoulders, and core for stabilization. Its unilateral nature ensures balanced development and helps correct muscular imbalances. Additionally, the banded resistance adds a progressive overload effect, making it more effective than traditional rows at stimulating strength and hypertrophy. The chainsaw-style pulling motion also trains grip strength and functional pulling power useful in both sports and daily activities. Whether your goal is building a stronger back, improving posture, or enhancing pulling performance, the Banded Kettlebell Chainsaw Row is a versatile exercise that delivers results. It can be integrated into bodybuilding, CrossFit, or general strength training programs for intermediate and advanced trainees seeking variety and intensity in their pulling routines.
What muscles does the banded kettlebell chainsaw row work?
The banded kettlebell chainsaw row primarily targets the back muscles, including the lats, rhomboids, and lower back, while also engaging the biceps, rear delts, and core for stability.
Is the banded kettlebell chainsaw row good for beginners?
This exercise is best for intermediate lifters due to the added complexity of combining a kettlebell with resistance bands. Beginners may start with a regular dumbbell or kettlebell row before progressing.
What are the benefits of adding a band to kettlebell rows?
Adding a band increases time under tension and resistance at the top of the movement, enhancing muscle activation and promoting strength and hypertrophy compared to standard rows.
Can the banded kettlebell chainsaw row improve posture?
Yes, by strengthening the back muscles and posterior chain, this exercise helps counteract poor posture caused by sitting and forward-rounded shoulders.
How do I make the banded kettlebell chainsaw row harder?
You can increase difficulty by using a heavier kettlebell, a thicker resistance band, or slowing down the tempo to maximize time under tension.