How to Get a Stronger Back with Kettlebell Exercises!

Posted on June 4th, 2013 at 3:17 am by


Kettlebell exercises are generally known to be effective for building a stronger back,  stronger thighs, as well as improving body posture and overall cardiovascular fitness.  It isn’t any wonder why this piece of fitness equipment is highly recommended for athletes as well as people experiencing neck and back pain.  Generally speaking, there are various workouts that therapeutics might suggest to help people who suffer from back pain.

Some parts of this training is also known to reduce injuries and pain.  Additionally, kettlebells are also highly recommended if you want to strengthen your abdominal muscles and enhance your hips’ overall flexibility.

By English: Lance Cpl. Sarah Wolff-Diaz [Public domain], via Wikimedia Commons

How to Use Kettlebells Properly

While working out your middle back, it is vital that it is protected.  Here’s how you should use kettlebells while offering your back the requisite support:

– Place two kettlebells in front of you.

– Slowly bend your knees and push out your butt.

– Bend over to grab the kettlebells by their handles.

– Hold one kettlebell with your right hand while leaving the other kettlebell on the ground.

– Flex your elbow and draw your right hand towards your stomach with the kettlebell in hand.

– Do the exact same thing with the other arm.

The Best Kettlebell Exercises to Get a Stronger Back

Naturally, you will need to avoid any postures that may hurt your back while doing kettlebell exercises.  Ideally, you should start with a very light weight: 12kg if you are a man and 8kg if you are a woman.

It would be vital for you to do some lower back kettlebell exercises like the kettlebell swing, kettlebell dead lift and kettlebell snatch.

Here are some of the best kettlebell exercises that you can do to obtain a stronger back:

1. Kettlebell Swing

This kind of exercise isn’t just good for the back, but for the entire body.  It actually makes the spine stronger along with the erector and other groups of muscles.

2. Single Arm Kettlebell Row

This exercise is done with the knees slightly bent and with the kettlebells placed on a chair or on the ground.  To make sure that you strengthen your back, your waist should be parallel to the ground while you do this exercise.

3. Upright Rows

This exercise is done without any help from the back and legs – just the arms.

There are various other things that you will need to keep in mind while doing your exercises.  First of all, make sure you never flex your lower back forward.  Maintain a natural curve at all times.  If you have any problems doing this, ask an expert for help.  Conversely, if you have problems with your back or suffer from osteoporosis or spinal stenos, it would be best to talk to your doctor first.

About the Author

Written by Gymkit UK – Experts in new and used gym equipment.  For more information, please visit or find us on Google+.

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