Kettlebells are strength-training tools that were used by old-time strongmen to build muscle. Many present day weight trainers have also discovered the value kettlebells can add to a strength workout. A kettlebell is a round ball, resembling a bowling ball or cannonball with a rounded handle on the top. You can work virtually every part of your body with kettlebells, including the muscles of your upper and lower back.
One-Arm Row
The one-arm row resembles sawing a piece of wood when viewed form the outside. Stagger your stance so your right leg is forward and bend your knees. Rest your right elbow on your right leg and hold the kettlebell in your left hand. Let the kettlebell hang down toward the floor and then pull it up to around your chest level. Keep your elbow close to your body and point it to the ceiling at the top of the movement. Lower it down and repeat. Do the exercise on both sides.
Kettlebell Swing
The kettlebell swing benefits your total body, including your upper and lower back muscles. Start with the kettlebell in one hand, palm down with your knees bent. Hang the kettlebell between your legs close to the floor and then stand up abruptly, swinging the kettlebell straight up in front of your body. Let it swing to your chest level, then bend your knees and let it fall back to the start. Continue the motion, driving the kettlebell up with your legs and hips and letting it fall afterward. Do not allow the kettlebell to bounce off the floor.
Dead Lift
The dead lift is a classic powerlifting and bodybuilding movement that may be performed with a barbell, dumbbell or kettlebell. Hold a kettlebell in each hand at your sides like you would a couple of suitcases. Position your feet slightly less than shoulder-width and bend your knees slightly with your back straight and butt out. Place the kettlebells on the floor on the outside of your feet and then stand up straight, flexing your lower back. Return to the start and repeat.
Two-Arm Row
The two-arm row uses the same basic rowing motion as the one-arm row but is more intense and involves more muscles. Hold a kettlebell in each hand with your palms facing inward. Bend your knees, keeping your back straight. Straighten your arms so the kettlebells are near the floor, and then row them up to chest level, flexing your back muscles at the top. Lower and repeat.
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