Kettlebells are a great tool for building strength and back muscles. Since their center of gravity is constantly changing, kettlebells mimic forces you might find in real-life activities, improving not only your performance, but your daily life as well.
Kettlebells are known to bridge the gap between strength training and endurance.
A strong back brings many benefits, such as:
- Protection against chronic back pain
- Back injury protection
- Maintain optimal posture
- Increase in overall strength
- Better performance in lower and upper body lifts
- Prevention against strains and sprains that can occur during sport and daily tasks
- Positive body image
It is important to create a balance between pushing and pulling exercises to avoid any postural or overly dominant movement pattern. Make sure your kettlebell workout includes both pull-up and push-up exercises to reap all the benefits of a strong back.
Whether you’re stuck at home with only kettlebells on hand or just enjoying a good kettlebell workout, add these WODs to your workout and strengthen your back.
KETTLEBELL BACK WORKOUTS
WOD 1 – DUO BRUTUS
AMRAP in 35 minutes:
Part a: AMRAP in 4 minutes
- 1 Kettlebell swing with one left arm (24/16 kg)
- 1 Kettlebell swing with straight single arm (24/16 kg)
- 1 clean swing
Rest 2 minutes
Part B: AMRAP in 6 minutes
- Ground-above (24/16 kg)
Rest 3 minutes
Part c: AMRAP in 20 minutes
- Max Racked Deadlifts (2 x 40/32 kg)
- Suitcase transport (1 x 32/24 kg)
For parts A and B: the partners work independently. For part C: the partners share the work.
For part B, ground-air, only the start and end positions are defined. You can either clean to death or swing, then push, press, or shake, or you can directly perform a kettlebell snatch.
For Part C, the deadlifts are with a racked kettlebell and a dead kettlebell on the floor. Choose your weight wisely, it’s 20 minutes of work.
The kettlebell deadlift movement pattern reflects all the exercises in everyday life where you have to pick up something off the floor. Make sure to keep your midline tight and maintain a neutral spine.
Whatever your goals, the deadlift should be one of your main exercises for strengthening your back. A single-arm kettlebell deadlift works your posterior chain, including your glutes, hamstrings, and lower, middle, and upper back muscles.
Training by Cavemantraining
Kettlebell Back Workout 2 – Claudia
5 laps for the time:
- 20 Kettlebell swings (55/35 lbs)
- 400 meter run
The cornerstone of kettlebell training, the kettlebell swing is a full body exercise with a great focus on the back muscles.
As a dynamic movement, the kettlebell swing works both your strength and cardio, and will help you build explosive power. The swinging motion pattern will strengthen your lower back by forcing you to stabilize the connection between your hips and your upper back.
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