This kettlebell back workout is perfect for busy parents, professionals, and students.

Do you find yourself struggling to find time to work out?

If so, you are like millions of busy parents, professionals, and students. It is difficult to squeeze in a gym session between other obligations. Changing, driving to the gym, working out, going home, and showering can seem like an impossible routine to maintain.

That’s why I built a home gym. Walking out to my garage saves so much time. It also eliminates the excuse of distance. But between working two jobs and and running a fitness business, even an hour in the garage can be a challenge.

That’s where kettlebells come in. Kettlebells are a great tool for doing a wide range of exercises. And the good news is you only need a single kettlebell to get a great kettlebell workout.

Below we cover the benefits of using kettlebells, who should and shouldn’t train with kettlebells, back exercises to include in your workout program, and sample kettlebell workouts for different fitness goals.

Benefits of Using Kettlebells

There are several reasons to add kettlebells to your fitness routine. Here’s why kettlebells are one of my favorite training tools for most people.

You can use kettlebells to build strength. The shape of the kettlebell allows complex movement patterns. The kettlebell snatch, clean, and get-up are compound exercises that work major muscle groups that allow you to get a full body workout in no time.

Improved Cardiovascular Fitness: You can use kettlebells to increase anaerobic and aerobic capacity. And you can do it without running a single mile.

Improved Flexibility and Mobility: You can use kettlebells to improve flexibility and mobility. Prying goblet squats and windmills, for example, can be used to improve hip mobility.

Improved Coordination and Balance: Kettlebell marches, one-legged presses, and Turkish get-ups are excellent for building core strength and multi-joint coordination.

Time-Efficient Workouts: You can use compound movements to target several muscle groups at once. This allows for efficient and effective training in a shorter amount of time.

Who Should Train With Kettlebells?

Beginners and experienced athletes alike can benefit from kettlebell training.

• Beginners: Kettlebell training can be an excellent introduction to strength training for beginners. It provides a full-body workout that you can adapt to different fitness levels.

• Athletes: Kettlebell training can be used to develop athletic performance through improved power, speed, and agility, which are essential for most sports.

• Individuals Looking to Lose Weight: Kettlebell training can provide a high-intensity workout that burns calories and improves cardiovascular fitness.

• Individuals Looking to Improve Mobility: Many kettlebell exercises use dynamic movement patterns that can help improve mobility.

• Individuals on a Budget: You can get a fantastic workout with only a single kettlebell.

Who Should Not Train with Kettlebells

Whether or not you should train with kettlebells boils down to whether or not you should be strength training at all. It’s always a good idea to speak with your doctor or medical professional before beginning a new training routine, especially if you have a pre-existing condition.

• Individuals With Existing Injuries: Kettlebell training uses explosive, high-intensity movements. Individuals with pre-existing injuries should consult with their healthcare provider before starting a strength training program.

• Individuals With Medical Conditions: Medical conditions, like high blood pressure or heart disease, may make kettlebell training unsafe. Individuals with an underlying medical condition should consult with a healthcare provider.

In general, it’s important to approach resistance training with caution. Consult with a healthcare provider before beginning any new fitness program. Using good form and technique will allow most to do kettlebell exercises safely.

Kettlebell Back Exercises

In this workout, you will complete four kettlebell back exercises. Below we cover how to perform each movement, alternative options, and the specific muscle groups worked.

Exercise 1: Kettlebell Swing

The kettlebell swing is one of the best exercises for the posterior chain. Swings work the back, glutes, hamstrings, and core. They also provide several benefits, like strength, power, and anaerobic capacity. Swings can even help develop good posture.

How to Do the Kettlebell Swing

• 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 a neutral spine until you feel a slight tension in your hamstrings. Engage your lats by dropping them down (packed).
• Grip the kettlebell in a pronated grip (palms facing your body). Tip the kettlebell 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 forward). Keep your elbows at a slight bend. Once the kettlebell reaches chest level, let it float before the downswing.
• Hinge the hips back on the low swing. Allow the kettlebell to swing through your legs.
• Drive upward, keeping your back straight and flexing your glutes as you reach the top of the motion.

Kettlebell Swings Muscles Worked

The kettlebell swing incorporates the latissimus dorsi, rhomboids, trapezius, spinal erectors, gluteus medius and maximus, and hamstrings.

Kettlebell Swings Variations and Alternatives

Alternative exercises that involve similar muscle groups include single-handed kettlebell swings, cleans, and hip thrusts.

Exercise 2: Kettlebell Row

The kettlebell bent-over row is a great exercise with a ton of options for variation. Incorporating the row will allow you to work the middle and upper back muscles. The kettlebell row is performed in the same manner as the dumbbell row.

How to Do 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 (pronated grip).
• Pull the kettlebells up, leading with your elbow. Squeeze the lat at the top of the movement. Keep your abs tight.
• Pause for a second, then lower the kettlebells back to the starting position.

How to Do Single-Arm Rows

• Use a bench or chair to stabilize yourself by placing your left knee and left hand on the bench. Pick up a kettlebell in your right hand.
• Keeping your spine neutral, pull the weight up to your rib cage in a smooth, controlled motion. Don’t jerk the weight.
• Squeeze your right lat at the top of the movement, then lower the kettlebell back down. Perform all reps on the right side before switching to the left.

Kettlebell Rows Muscles Worked

Kettlebell rows muscles worked include the latissumus dorsi, serratus, teres major and teres minor, and rhomboids.

Kettlebell Rows Variations Alternatives

Alternative exercises to the kettlebell row include the suitcase rows, gorilla rows, renegade rows, kettlebell high pulls, and kettlebell pullovers.

Exercise 3: Kettlebell Deadlift

The deadlift movement pattern targets the lower back muscles. Kettlebell deadlifts also work the lower body, including the glutes and hamstrings.

How to Do Kettlebell Deadlifts

•  Stand with your feet shoulder-width apart. Place a kettlebell between your feet. Hinge at the hips until you feel slight tension in your hamstrings. Keep your spine neutral.
• Grip the bell with a pronated grip (palms facing you).
• Pack your lats by “anti-shrugging” them down.
• Stand up while imagining 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, drive your hips backward, keeping your spine neutral. Continue lowering until the kettlebell touches the floor.

How to Do Kettlebell Romanian Deadlifts

• Start with a kettlebell in each hand with feet shoulder width apart.
• Keep your spine neutral and your eyes forward.
• Lower the kettlebells toward the ground by hinging your hips back. Continue hinging until the kettlebells are just below the knees.
• Drive the hips forward to return to the starting position.

Kettlebell Deadlift Muscles Worked

Kettlebell deadlifts use the erector spinae, gluteus medius and maximus, hamstrings, quadriceps, and abdomen.

Kettlebell Deadlift Alternatives

Some alternatives to the kettlebell deadlift include kettlebell good mornings, hip thrusts, swings, sumo deadlifts, and kettlebell windmills.

Exercise 4: Kettlebell Pullover

The kettlebell pullover is performed on a bench in the supine position.

How to Do Kettlebell Pullovers

• Start by lying 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 bell at your chest. Press it up. Keep your elbows extended.
• Bring the kettlebell back until your arms extend behind your head.
• Engage your lats as you bring the kettlebell back to the starting position over your chest.

Kettlebell Pullovers Muscles Worked

Kettlebell pullovers work the teres major and teres minor, pectorals, triceps, deltoids, abdominal muscles, and serratus.

Kettlebell Pullover Variations and Alternatives

Alternatives to the kettlebell pullover include rows, cleans, and pull-ups.

Kettlebell Back Workout

Below are three variations of the same great workout. Choose the workout that best suits your goal and your available equipment.

Kettlebell Back Workout – Strength

This workout is ideal if your goal is building muscle strength and is best for those who have access to heavier kettlebells. This workout uses high intensity (heavy weight) and moderate volume (sets and reps).

• Kettlebell Swings: 3 x 5
• Kettlebell Bent-Over Rows: 3 x 5
• Kettlebell Deadlifts: 4 x 6
• Kettlebell Pullover: 4 x 8

Rest Period Between Each Set: 2-5 minutes

Kettlebell Back Workout – Hypertrophy (Muscle Growth)

This workout is ideal if your goal is muscle growth and is best for those who have access to moderately heavy kettlebells. This workout uses moderate intensity with higher volume (more sets and reps).

• Kettlebell Swings: 3 x 12
• Kettlebell Bent Over Rows: 4 x 10
• Kettlebell Deadlifts: 3 x 10
• Kettlebell Pullovers: 4 x 12

Rest Period Between Each Set: 1 -1.5 minutes

Kettlebell Back Workout – Muscular Endurance

This workout is ideal if your goal is muscular endurance and is best for those who own lighter kettlebells. This workout uses low intensity with high volume.

• Kettlebell Swings: 3 x 20
• Kettlebell Bent Over Rows: 3 x 15
• Kettlebell Deadlifts: 3 x 15
• Kettlebell Pullovers: 3 x 20

Rest Period Between Each Set: 30 seconds – 1 minute

Kettlebell Back Workout FAQ

How many times per week should I do a kettlebell back workout?

The frequency of your workouts will depend on your fitness level and goals. For most people, 1-2 times per week is a good frequency for single muscle group training.

How can I avoid injury during a kettlebell back workout?

Use proper technique and form to avoid injury during a kettlebell back workout. Start with light weights, and increase the load over time. Working with a kettlebell coach or personal trainer is an excellent option for beginners. Rest and recovery also play an essential role in injury prevention. Rest between sets and ensure you get a good night’s sleep between training sessions. 

What are some of the most common mistakes with kettlebell exercises?

Some of the most common mistakes include increasing the amount of weight at too fast of a rate. It’s essential to gain familiarity with the movement before increasing the load. Another common mistake is using improper form. Like all resistance training, good form ensures you get the most out of your workout. It also decreases your risk of injury. Lastly, a common mistake is skipping the basics. A lot of people want to skip building a foundation and go straight to an advanced level. We’ve all seen elite fitness enthusiasts doing cool flows with kettlebells. But that level of skill takes years to work up to.

Do you have other resources for kettlebell training?

Of course! Here are some of my most popular kettlebell resources.

1. The Best Kettlebell Shoulder Workout Guide for Beginners
2. 20 Best Muscle Building Kettlebell Exercises for Arms
3. The Ultimate Kettlebell Bicep Workout (+10 Bonus Workouts)

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