Kettlebell Back Exercises

If you’re looking for a great way to work out your lats, rhomboids, and posterior chain, look no further than the kettlebell.

Adding kettlebell back exercises to my weightlifting routine has made an enormous difference in my overall back strength, size, and posture.

As any personal trainer or physical therapist will tell you, years of sitting at a computer can wreak havoc on your posture. Strengthening your back and shoulder muscles can help counter that hunched computer person look.

Take a look below at why you should consider kettlebells, especially if you enjoy working out outdoors or home workouts.

You will notice that the following three sections are familiar if you’ve read any of our kettlebell exercises series. We include them in each article of the series so no one misses out on foundational knowledge about kettlebells. Feel free to skip to the Kettlebell Back Exercises section if you’ve already read our primer on kettlebell training.

Why Choose Kettlebells

If you’re new to kettlebells, here are a few reasons why the kettlebell is a great tool to add to your training:

Kettlebells are versatile.

With a single kettlebell, you can build serious muscle, increase your heart rate, improve cardiovascular fitness, and improve full-body strength. You can do all of the same movements you can do with a dumbbell and so many more. 

Kettlebells are universal.

The kettlebell is for everyone, regardless of your fitness level. Everyone starts from the same place, learning the foundations of the kettlebell technique. The kettlebell is an excellent tool whether you like a full-body workout or targeting specific muscle groups.

Kettlebells are portable.

Whether going on an extended vacation, a business trip, or a day outing, you can take your kettlebell with you. 

Kettlebells are cost-effective.

When the COVID-19 pandemic hit, many of us turned to whatever fitness equipment we could get our hands on. For those lucky enough to find a kettlebell, we got a tool that allowed us to do unlimited movements for under 100 bucks.

Kettlebells save space.

If you don’t have enough space for a power rack and barbell set, the kettlebell is a good option for working out at home with minimal equipment.

Choosing the Right Kettlebell for You

When you start, one or two kettlebells are enough to get you a great workout. I recommend a minimum of one lighter kettlebell and one heavier kettlebell.

For women:

-Lighter Kettlebell: 8kg – 12kg

-Heavier Kettlebell: 16kg – 24kg

For men:

-Lighter Kettlebell: 12kg – 24kg

-Heavier Kettlebell: 24kg – 32kg

If you buy a kettlebell that is too light or heavy, that’s okay. You can always use the lighter kettlebell to practice more challenging movements and work up to the heavy kettlebell over time.

Isolation Movements vs. Compound Movements

Most people think kettlebells are used exclusively for compound movements—exercises like the Turkish Get Up, the Clean, the Swing, and the Snatch.

Though the kettlebell is fantastic for all these movements, it can also be used for various isolation movements. Sometimes, the kettlebell functions exactly like a dumbbell; other times, it provides a unique variation on your favorite dumbbell/barbell movements.

In this article, we will go over isolation and compound kettlebell back exercises.

With all the kettlebell back exercises below, you can choose a few for each part of the back (lats, rhomboids, and lower back) to get a full back workout using nothing but a kettlebell.

When to Use a Light Kettlebell

Starting a new movement with a lighter kettlebell is always a good idea. However, it might be worth using the heavier kettlebell if the movement is too easy to exhaust the muscle with 4-5 sets in a 10-15 rep range.

One-armed movements should start with a lighter kettlebell before moving to the heavier one.

When to Use a Heavy Kettlebell

Heavy kettlebells are great for two-handed exercises and compound movements. They can also be used as a form of progressive overload when you master both isolation and compound movements with lighter weight.

Kettlebell Back Exercises

If kettlebell training is new to you, you may be surprised to know you can do all your favorite back exercises with the kettlebell. Some will be done exactly as they would be with a dumbbell, and others will require slight grip variations to accommodate the kettlebell’s unique shape.

Kettlebell Rows

Kettlebell rows are a great exercise to start your kettlebell back training. Incorporating variations of the row will allow you to hit each muscle group of the back, including the latissimus dorsi (middle back), rhomboids (between the shoulder blades), and trapezius (upper back).

Suitcase Kettlebell Rows

• Feet shoulder-width apart, hinge at the hips, keep your spine neutral, and hold the kettlebell like a suitcase. 
• Pull the kettlebell up, driving with your elbow. You only need to pull the kettlebell slightly above your torso. Pause and squeeze at the top for a second.
• Perform all reps before switching sides.

Pronated/Supinated Kettlebell Rows

• Start with a pair of kettlebells in front of you. Feet shoulder-width apart—hinge at the hips.
• Keep your spine neutral. Grip the handles so your palms face you for pronation and away from you for supination. Each grip will emphasize a different part of your lats.
• Pronated targets the mid (longissimus dorsi) and upper lats (teres major/minor and rhomboids), and supinated targets the mid (longissimus dorsi and lower lats (serratus).
• Pull the kettlebells up, leading with your elbow. Squeeze the lat at the top. Keep your abs tight. Pause briefly, then lower the kettlebells back to the starting position.

Gorilla Rows

• Start with a pair of kettlebells in front of you. Feet shoulder-width apart—hinge at the hips.
• Keep your spine neutral.  Grip the kettlebells like a suitcase. Pull the kettlebell up with your right hand, leading with the elbow.
• As you pull, push the other kettlebell down with your left hand. Lower the kettlebell back to the ground.
• Now, push the kettlebell down with your right hand and pull the kettlebell up in your left hand. Alternate each rep.

Kettlebell Renegade Rows

• Start with a pair of kettlebells a little less than shoulder-width apart on the ground. Get into a high plank position with your feet spread apart for added stabilization.
• Grip each kettlebell handle like a suitcase. Keeping your left arm extended, lift the kettlebell in your right hand, leading with your elbow just past your torso. Your body creates a tripod between your feet and your extended arm. Lower the kettlebell back to the ground.
• Repeat with the other arm. Due to the added stabilization requirements to perform this lift, you will also have to challenge your shoulder and core muscles.

It’s good to start with lighter weight so you don’t sacrifice proper form.

Kettlebell Swing

The kettlebell swing is a full-body exercise that builds muscular strength and endurance in your legs, lower back, lats, and shoulders. It is one of the best kettlebell exercises for overall strength and power development.

• Place your feet shoulder-width apart in a squat position. Place the kettlebell on the floor about a foot and a half in front of you.
• Chop your hips back, keeping your spine aligned until you feel a slight tension in your hamstrings. Then, drop your lats down (packed) to engage them.
• Grip the kettlebell with both hands in a pronated grip (palms facing your body) and tip it toward you so it is no longer flat on the ground.
• Hike the kettlebell back like you are hiking a football.
• Drive upward using your hips (hinge). Keep your elbows at a slight bend. Once the kettlebell reaches chest level on the upswing, let it briefly float before the downswing.
• Hinge forward on the low swing like you are performing a deadlift, allowing the kettlebell to swing through your legs. Drive upward, keeping your lower back straight and flexing your glutes as you reach the top of the motion.

One-Handed Kettlebell Swing

The one-handed swing is similar to the standard two-handed swing. You will want to start with a lightweight until you get comfortable with the movement. Then, you can move up to heavier weights. 

• Place your feet shoulder-width apart in a squat position. Place the kettlebell on the floor about a foot and a half in front of you.
• Chop your hips back, keeping your spine aligned until you feel a slight tension in your hamstrings. Engage your lats by dropping them down (packed).
• Grip the kettlebell with both hands in a pronated grip (palm facing your body) and tip it toward you so it is no longer flat on the ground.
• Hike the kettlebell back like you are hiking a football.
• Drive upward using your hips (hinge). Keep your elbows at a slight bend. Once the kettlebell reaches chest level on the upswing, let it briefly float before the downswing. If you are swinging the kettlebell past shoulder height, you probably need a heavier one.
• Hinge forward on the low swing like you are performing a deadlift, allowing the kettlebell to swing through your legs. Drive upward, keeping your lower back straight and flexing your glutes as you reach the top of the motion.
• Keep your opposite hand in a fist. Allow your arm to swing back on the downswing and bring it up to chest level as you reach the top of the upswing.

Kettlebell High Pull

The kettlebell high pull is a great way to target your upper back muscles while reaping all the kettlebell swing benefits.

• The movement will start with the kettlebell swing and will have the same set-up: Feet shoulder-width apart. Kettlebell out in front.
• Hips get pushed back, and the spine remains neutral. Hike the kettlebell back and drive your hips forward as the kettlebell swings up to chest level. 
• Here’s where the high pull comes in. Keep your wrist locked (not bending forward or backward). Pull the kettlebell backward, keeping your elbow angled upward.
• Then, push the kettlebell back, extending your arm outward as you allow the kettlebell to swing back down between your legs. 

The kettlebell high pull can be done as a single-arm movement, performing all reps with one arm before moving to the other. It can also be done with a pair of kettlebells at the same time.

Kettlebell Deadlift

Like all deadlifts, the kettlebell deadlift is a hip hinge movement that works your entire posterior chain, including the lats, erector spinae (the muscles along the spine), hamstrings, and glutes.

• You will start in the same position as the kettlebell swing: hips pushed back, feet shoulder-width apart, toes pointed slightly outward.
• The kettlebell will be placed on the floor between your feet. Grip the bell with a pronated grip (palms facing you).
• Bring your hips up until you are in a comfortable position with light tension in the hamstrings. The spring is neutral.
• Pack your lats by “anti-shrugging” them down. As you pull the kettlebell upward, imagine pushing your feet through the ground.
• Drive your hips forward and squeeze your glutes at the top of the range of motion.
• To lower the kettlebell, push your hips backward, keeping your spine neutral. Continue lowering until the kettlebell touches the floor.

Kettlebell Single Leg Deadlift

The kettlebell single-leg deadlift is a great way to isolate your hips, glutes, and lower back.

• Start with a single kettlebell with a neutral (suitcase grip).
• Bend the opposite knee. Drive your hips back allowing the foot. of the same side as the kettlebell to come off the ground.
• Keep your knee extended on the leg coming off the ground as you lower the kettlebell.
• Keep your spine neutral. Return to the starting position by driving the hips forward.

Complete all the reps on one side before moving to the other.

Kettlebell Good Morning

The kettlebell good morning is one of the most effective kettlebell exercises to learn the hip hinge movement while targeting the posterior chain with a light load.

• Begin with a lighter kettlebell, holding it behind your head so it rests on your upper back. Keep your feet shoulder-width apart and screwed into the ground.
• Keep your core tight and maintain a strong back by packing your lats down.
• Slowly hing at the hips by pushing them back. As you do, your upper body will begin to move forward.
• Keep your spine neutral as you come forward until you feel tension in your hamstrings. Pause briefly and drive your hips forward until you are standing upright again.

It’s important to remember that this is not one of the more explosive movements. To prevent low back pain, perform the movement in a controlled manner.

Kettlebell Clean

The kettlebell clean is a total upper body workout, including lats, biceps, and shoulders.

• Start with your feet shoulder-width apart with the kettlebell on the ground slightly out in front of you. Hinge at the hips and grip the kettlebell with one hand.
• Keep your spine aligned. Shrug and pull the kettlebell back, keeping it close to your body.
• Allow the kettlebell to roll around your wrist. It can help to think of punching in an upward motion.
• Catch the kettlebell in the rack position—hips and legs lockout at the top. Allow the kettlebell to return between your legs as you hinge your hips.

Kettlebell Pullover

The kettlebell pullover is similar to a dumbbell pullover, except it is even easier to hold.

• Start by laying on a flat bench. Ensure your head is at the top of the bench, your back is flat, and your feet are flat on the ground. Hold a kettlebell by the horns at your chest.
• Press it up. Keep your elbows fully extended. Slowly bring the kettlebell back until your arms are fully extended overhead.
• Cradle the kettlebell in your forearms. Engage your lats as you bring the kettlebell back to the starting position over your chest.

Putting it All Together

The kettlebell is an amazing piece of equipment that you can use to work the entire body. Whether you want to throw in a few kettlebell exercises to back into your full body routine or dedicate an entire day to back, you now have all the kettlebell exercises you need in your arsenal.

No matter what your fitness goals are, the kettlebell can help. Kettlebells don’t always get as much attention for muscle growth as they do for strength and power, but following hypertrophy-focused programs using kettlebells of varied weights can help you get there.

Kettlebells are also great for learning new movements, working around injuries, and loaded mobility. 

If you enjoyed this article, you’ll love these!

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