1. Keep It Clean
When beginning to do kettlebell back exercises, make sure that you select the appropriate weight for your fitness level. Weights should be heavy enough to give you a workout, but not so heavy that you have to strain. The kettlebell clean is a great beginner exercise for the low back. To get started, stand with your feet shoulder-width apart, turning your toes out slightly and place a kettlebell between your legs. Squat down to grip the kettlebell, pushing your buttocks back as you continue looking forward. Pick up the kettlebell and allow it to swing between your legs. As it begins to swing forward, push into your feet, lifting from the hips as you draw the weight straight up. Open your hand as you lift, turning the palm face up and the draw your hand to your shoulder so that the kettlebell rolls onto your forearm. From this position you can begin a number of other kettlebell exercises, or squat and lower the weight, repeating the clean ten to fifteen times in two or three sets to work the lower back.
2. Moving Forward
The bent-over row is another great kettlebell exercise for the back, chest and shoulders. To begin kettlebell bent-over rows, rest two kettlebells between your legs, standing with your feet about shoulder-width apart. Lean forward, pushing your buttocks out, bending your knees but keeping your back straight. Grip the handles of the kettlebells as you arch your spine and lift your chest high. Inhale deeply and as you exhale, lift then to the middle of your abdomen. As you inhale, lower the kettlebells slowly to the ground and repeat, completing two to three sets of ten to fifteen rows. Throughout the exercise, make sure that you keep your gaze forward, abs and buttocks tight and that you use smooth, controlled motions which move with your breath.
3. Rocking Like a Renegade
The renegade row is a fantastic full body workout which strengthens the core muscles, hips and upper back. Begin with light kettlebells, as this is a challenging exercise. Place yourself in a push up position with your arms straight and directly below your shoulders. Instead of resting your hands on the ground, grip the handles of two kettlebells. Keeping your elbows straight, lean slightly to the left and as you exhale, lift the left kettlebell level with the bottom of your rib cage. Use your full inhale to lower the kettlebell and then repeat on the right side. Start of slow, performing one to two sets of five lifts on each side, gradually working up to two to three sets of five to ten with each arm.
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