Kettlebell lat exercises are one of the most effective training exercise to build your lower body’s strength, muscle, and stability. Kettlebell Lat Exercises can be used to build core stability and balance and improvability, coordination, and agility.
They require less space and can be done at home or in the comfort of your garage. This article will introduce you to various kettlebell lat exercises you can do on your own and take advantage of as soon as possible.
Kettlebell swings are a great exercise for your lower back, shoulders, and core. It’s an explosive movement that requires a lot of momentum and strength to perform. Lats are important for many functions like side bends, front raises, and overhead presses. Stronger lat muscles can also help keep your back strong when you lift heavy weights.
Here is how you do kettlebell swings:
- Take a wide stance with your feet slightly turned out.
- Grab the kettlebell with both hands and swing it back between your legs.
- As you swing the kettlebell up, extend your hips forwards and squeeze your glutes tight at the top of the movement.
- Reverse the motion and swing the kettlebell between your legs before repeating.
Sets/Reps: 3-4 sets of 10-20 reps
If you haven’t tried the kettlebell swing before, start by using a lighter kettlebell and concentrate on using your torso to do all the work. Your knees should stay slightly bent and your glutes engaged throughout. Start light and build up slowly, but be sure to listen to your body.
Single-Arm Kettlebell Swings
Single arm kettlebell swings are a great isolation exercise for the lats. They’re an excellent way to build up tension in the lats and can be performed with a variety of implements, including single-arm dumbbells and barbells. By isolating only one arm at a time, this allows you to really focus on engaging your lats and squeezing them hard for maximum results.
To do this exercise:
- Start by standing tall with your feet shoulder width apart and your knees slightly bent.
- Grab a kettlebell in one hand, keeping your arm close to your side.
- Swing the kettlebell back and forth between your legs, allowing it to build up momentum before you start swinging it upwards.
- Keep a firm grip on the kettlebell’s handle as you swing it upwards, using only your lat muscles to power the movement – not momentum from previous swings!
Single-arm kettlebell swings are a great way to strengthen the lats. Be sure to actively engage the lats, especially on the eccentric portion of the movement. This will maximize tension in the lats and help you get more out of this exercise.
Kettlebell Bent-Over Rows
Kettlebell bent-over rows are becoming a staple exercise for most fitness and strength training routines. They not only target the arms and shoulders but also build your lower back and core. Kettlebells allow you to increase the weight as needed to push your limits further.
Here is how you do this work out:
- Start by standing with your feet shoulder-width apart, holding a kettlebell in each hand.
- Hinge forward at the hips and lower your torso until it’s nearly parallel to the floor. Let the weights hang down at arm’s length from your shoulders.
- Without moving your lower back, bend your elbows and row the kettlebells up to the sides of your torso.
- Reverse the motion, lowering the weights back to arm’s length as you return to stand upright.
Give the kettlebell bent-over row a try the next time you work out. Use a challenging but doable weight, and keep your back straight and down, abs in, and core engaged. You’ll be happy with the results in no time.
Kettlebell Single-Arm Rows
Kettlebell single-arm rows are a great exercise for working the rhomboids and middle deltoids, but they’re also incredibly challenging. It has numerous benefits for anyone looking to improve their flexibility, strength, and mobility. This exercise is easy to learn and use but also challenging due to its difficulty level and potential for injury.
To do this exercise:
- Place a kettlebell on the floor in front of you, and stand with your feet shoulder-width apart.
- Bend at the hips and grab hold of the kettlebell handle with one hand, keeping your back straight and chest up.
- Pull the kettlebell to the side of your body, leading with your elbow until it is level, with your torso angling slightly backward as you pull.
- Reverse directions by extending at the elbow and allowing the weight to return to starting position, hanging down in front of you again before repeating for desired reps.
Kettlebell single-arm rows are a fantastic exercise for strengthening your rhomboids and middle deltoids, but they’re also incredibly challenging. It has numerous benefits for anyone looking to improve their flexibility, strength, and mobility. This exercise is easy to learn and use but also challenging due to its difficulty level and potential for injury.
Kettlebell Renegade Rows
The kettlebell renegade row is an amazing way to work your back muscles and get the benefits without investing in crazy equipment. This exercise works your entire back and core through a ton of range of motion, which is why it’s so beneficial. Here is how to perform them properly to get the most effective results.
- Start in a push-up position with your hands gripping two kettlebells.
- Next, row one kettlebell up to your chest while keeping your body in a straight line.
- Once the kettlebell is at your chest, lower it down and repeat with the other side.
- Be sure to keep your core engaged throughout the exercise so you don’t arch your back or sway from side to side.
The renegade row is a great exercise to help you develop a powerful back. The movement utilizes the muscles in your arms, core, and back with minimal impact on the joints. This type of exercise will boost your daily routine and help you get the desired results.
Wrapping It Up
There are plenty of ways to enjoy the benefits of kettlebell training. Start with one or two exercises at a time, and gradually build up over weeks or months to give yourself time to work out the kinks in your technique. Get creative about it, too — you’ll discover new ways of doing things that open up new facets in your training!