7 Easy Kettlebell Exercises That Will Improve Back Strength

Follow along these workouts and your back will thank you

kettlebell exercises for back strength

Kettlebell exercises can improve back muscles strength and enable the spine to align properly.

Doing kettlebell exercises overtime improves your posture.

This is because the exercises focus on the latissimi dorsa, which are muscles that cover the whole back area.

Training the latissimi dorsa will help the body burn more calories. The other major back muscles kettlebell exercises target are the rhomboids, trapezius, and erector spine.

Kettlebell exercises also work the lower back, and by improving the stability of the spine, they can help lower the risk of having back pains

In this post, we’ll share our favorite kettlebell exercises for improving back strength.

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Let’s dive in!

1. One-leg deadlift

The movement pattern of kettlebell exercises is one important aspect of its effectiveness.

The movement pattern in the single-leg deadlift uses the highest amount of muscles of all other movement patterns in the body.

It activates the muscles in the back and shoulders. It also strengthens the core. 

How to do

  • Stand upright with the kettlebell on the floor between your legs.
  • Pick up the kettlebell with one hand.
  • Raise your leg foot off the ground and bend your back. Lower the kettlebell to the ground while bending your back. 
  • Return to your starting position by raising the back and lowering your leg to complete a rep. 

2. High pull

The high pull focuses majorly on the mid-back. This exercise activates the muscles in the mid-back and also increases heart rate.

To do the high pull, you need strong wrists and hips to swing the kettlebell, as well as proper timing. 

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How to do

  • Stand upright and spread your legs slightly, with the kettlebell on the floor between your legs.
  • Pick up the kettlebell with one or both hands and lift it off the ground. 
  • As the body is returning to the original standing position, pull the elbows up, bringing the kettlebell around the chin. 
  • After reaching chin height, loosen control of the kettlebell and let it swing down between your legs. 

3. Plank row

The plank row works the muscles in the upper back and core.

This exercise is not for beginners, as you must be able to hold the plank position for a minute for the plank row to be effective. You can use one or two kettlebells. 

How to do

  • Get to a plank position with your hands firmly gripping the kettlebell handle on the ground directly below your shoulders.
  • Pull the kettlebell towards your chest, with your elbows going behind your back towards the ceiling.
  • Return the kettlebell to the ground to complete a rep.

4. One-arm deadlift

The mechanism of action behind this exercise is similar to the one-leg deadlift.

The one-arm deadlift works the lower, mid, and upper back and thigh muscles. Similar to the one-leg deadlift, this exercise also activates the muscles of the back.

How to do

  • Stand upright with the kettlebell on the floor between your legs.
  • Pick up the kettlebell with one hand and return to your starting posture with the kettlebell between your legs.
  • Return to the kettlebell to the ground to complete a rep.

5. Halo

This exercise involves moving a kettlebell around the head, like a halo. It strengthens the muscles in the upper trapezius and the shoulder.

The higher the weight of the kettlebells, the more the activation of muscles.

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How to do

  • Stand upright and grip the kettlebell by the handle or body.
  • Lift the kettlebell above your shoulder and move around the head in circles.
  • Your circular motion should be in one direction to complete a rep.
  • After completing a rep, repeat in the opposite direction.

6. Two-hand swing

This kettlebell exercise is crucial in your workout, as it works not only the back muscles but also several other muscles in the body.

The area of the back that benefits the most is the lower back. This is why it’s one of our favorite kettlebell exercises for improving overall back strength.

For the two-hand swing to be effective, you should use the hips for power generation rather than the lower back. 

How to do

  • Stand upright with the kettlebell on the floor between your legs.
  • Pick up the kettlebell with two hands, hinging at your hips and slightly bending your knees. 
  • Swing it to the back between your legs and
  • Use the momentum to propel it forward as you return to an upright position, with your hands stretched perpendicularly to your chest.
  • Return to your slightly bent position with the kettlebell between your legs to complete a rep.

7. One-hand clean

The one-hand clean is similar to the two-hand swing in that one generates momentum from the hips.

It also uses the same movement pattern in the deadlift exercises. It works primarily on the upper back muscles and also improves cardio

How to do

  • Stand upright with the kettlebell on the floor between your legs.
  • Pick up the kettlebell with one hand and bring it close to your shoulders as with a dumbbell.
  • Return it to the ground to complete a rep.

Takeaway

Kettlebell exercises can help improve back strength and many other muscles in the body.

Beginners should start with easy exercises, especially ones that don’t involve swinging; check out our kettlebell swings for beginners.

You should also ensure you work your way up with the kettlebell weights and not just start with high weights to avoid injury.