Alternating Kettlebell Row
Trains the Rhomboids and Middle Trapezius.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Pull
- Level
- Intermediate
How to do it
- Set two kettlebells on the floor just outside your feet.
- Hinge forward from the hips with a flat back until your torso is close to parallel with the floor.
- Take a handle in each hand and let both bells hang at arm's length.
- Row one bell to your ribs while the other stays hanging.
- Lower it under control and row the other, keeping the shoulders level.
- Continue alternating without letting the torso rotate.
Common mistakes
- Letting the torso rotate toward the rowing side. One bell moving and one hanging is an asymmetric load, and holding square is what the alternation adds.
- Standing more upright as the set goes on. The torso angle is set before the first repetition.
- Letting the hanging bell swing. A kettlebell hangs below the hand rather than in it, and a swinging bell on one side moves the trunk on the other.
- Rowing to the chest with the elbow flared. Elbows in along the sides points the pull at the lat; out points it at the middle back.