One Arm Kettlebell Row

One Arm Kettlebell Row Instructions

• Assume a strong lifting position: core and glutes activated, shoulders braced, chest up, knees slightly flexed, and eyes fixed ahead.
• With a KB in one hand, hinge at the hips while maintaining strong core, braced shoulders, and neutral spine. Opposite hand is resting on your abs.
• Hand is in a pronated position to start.
• Knees slightly bent
• Eyes are fixated down. Your neck is in a neutral position.
• Your arm is extended with your elbow slightly bent.
• Use your lats and mid-back to pull the KB up & around your body.
• Your hand rotates during the execution of the movement.
• Your hand finish in a neutral position at the top.
• Don't let your traps shrug/come forward.
• After a quick pause, lower the weights to the starting position in controlled path.

*Tips*

• Prevent your hips from opening up. You want neutral hips throughout the movement.
• Your torso remains tight and in the same position from start to finish. Don't rock your torso up/back to move the weight.
• Use your core to stabilize and keep your body center.
• This exercise is best performed with lighter weights and for reps. Too heavy of weight can compromise your torso and shoulder position.
• Don't drop the weight at the top of the movement.