Vidéos
Instructions
- Stand with feet hip-width apart, kettlebell on the floor between your feet.
- Bend your knees slightly and hinge forward at the hips while keeping your back straight.
- Grab the kettlebell handle with a neutral grip (thumb facing forward).
- Pull the kettlebell towards your hip while keeping your elbow close to your body.
- Pause briefly at the top, squeezing your back muscles.
- Lower the kettlebell in a controlled manner to the starting position.
- Complete all reps on one side before switching.
Technical Tips
- Keep your spine neutral and avoid rounding your back.
- Engage your core throughout the movement.
- Do not rotate your torso; maintain stability for proper engagement.
Breathing Tips
- Inhale while lowering the kettlebell.
- Exhale as you pull the kettlebell towards your hip.
Restrictions médicales
- Lower back injuries
- Shoulder impingement
- Elbow tendonitis
What muscles do I work with kettlebell single neutral row?
The kettlebell single neutral row primarily targets your back muscles, especially the lats and rhomboids, while also engaging your biceps, forearms, and lower back for stabilization.
How do I keep my back safe when doing single arm kettlebell rows?
To keep your back safe, maintain a neutral spine, engage your core, avoid rounding your shoulders, and perform the movement in a controlled manner without using momentum.
Is kettlebell single neutral row good for posture improvement?
Yes, the kettlebell single neutral row helps strengthen your back and rear shoulder muscles, which supports improved posture by pulling the shoulders back and stabilizing the spine.
The Kettlebell Single Neutral Row is an effective compound exercise targeting the back muscles while engaging the biceps and forearms for enhanced pulling strength. This movement involves holding a kettlebell with a neutral grip and pulling it towards the hip, ensuring the elbow stays close to the body. It improves unilateral strength, corrects muscular imbalances, and develops stability through the core and lower back. As a practical variation of standard rows, it mimics natural pulling mechanics, making it highly functional for daily tasks and sports performance. The neutral grip reduces shoulder stress compared to pronated variations, making it safer for individuals with minor shoulder discomfort. Integrating the Kettlebell Single Neutral Row into your program supports better posture, enhances grip strength, and contributes to improved back development. It is ideal for intermediate athletes seeking variety in their pulling routine and can be included in strength or functional training circuits to reinforce mid-back thickness and stability while promoting core control throughout the hinge position.