Building Your Back With Kettlebells
Part 1: Upper-Back
Eugene Shewchuk
Having a strong back is vital for daily life and for grappling
art such as Sambo. This article will discuss exercises and routines
to develop one’s lats and have a stronger lower back.
Upper-Back Exercises:
1. Renegade Rows
To perform this exercise, get into a pushup position while holding
on to a kettlebell in each hand. Arm positioning should be just
less than shoulder width apart. While pushing one hand, pull
with the other kettlebelll. Hold the kettlebell in the top position
for 1 second, then lower it to the floor and push it into the
floor. At the same moment, pull the other kettlebell with the
opposite arm.
2. One-Arm Rows
Starting with the example on the right arm, place a kettlebell
next to your left foot.Place your right foot behind, resembling
a lunge position. Place your left elbow on your left leg. Pull
with right arm, while keeping your back flat. Repeat, and then
change sides.
The advantage of a kettlebell row is that it increases the effective
range of motion compared to conventional dumbell rows.
To many people’s surprise, Bruce Lee?, known for his superb
lat width, favored using kettlebells to develop his back using
one arm rows. (ref. The Art of Expressing the Human Body - J.
Little) He would perform them using a bench with the exception
that one would place the free hand on the bench to brace one’s
torso in a position parallel with the floor.
To develop the lats, perform 4 sets of each exercise, 8-12 reps.
Perform it once a week, and twice if they need more work. If
you do 2x/week, do not perform this more than 6 weeks, or you
will actually hinder your performance by overtraining.
Stretching between sets will help increase the width of the
lats. Perform it by holding onto a post or doorway with one
hand, and stretch out the lat by pulling.
Be sure to check Part 2 for Lower Back training.
Eugene Shewchuk
Certified Canadian Kettlebell Instructor
Russian Sambo Instructor www.clubkozak.com
To contact : info @ clubkozak.com