Kettlebells are a great tool to build back strength and muscle. Given that their centre of gravity is constantly changing, kettlebells replicate the forces that you might find in real-life activities, improving not only your performance but also your daily life.
Kettlebells are known for bridging the gap between strength work and stamina.
A strong back brings many benefits with it, such as:
- Protection against chronic back pain
- Protection against back injury
- Maintain optimal posture
- Increased overall strength
- Better performance in lower and upper body lifts
- Prevention against strains and sprains that can occur during sports and daily chores
- Positive body image
Creating a balance between both pushing and pulling exercises is important to avoid any postural or overly dominate movement patterns. Make sure your kettlebell training includes both pulling and pushing workouts to reap all the benefits of a strong back.
Whether you are stuck at home with only kettlebells at hand or simply enjoy a good kettlebell workout, add these WODs into your training and strengthen your back.
KETTLEBELL BACK WORKOUTS
WOD 1 – DUO BRUTUS
AMRAP in 35 Minutes:
Part A: AMRAP in 4 minutes
- 1 Left Single-Arm Kettlebell Swing (24/16 kg)
- 1 Right Single-Arm Kettlebell Swing (24/16 kg)
- 1 Swing Clean
Rest 2 minutes
Part B: AMRAP in 6 minutes
- Ground-to-Overheads (24/16 kg)
Rest 3 minutes
Part C: AMRAP in 20 minutes
- Max Racked Deadlifts (2 x 40/32 kg)
- Suitcase Carry (1 x 32/24 kg)
For Parts A and B: partners work independently. For Part C: partners share the work.
For Part B, Ground-to-Overhead, only the start and end position are defined. You can either dead clean or swing clean and then push press or jerk, or you can directly perform a kettlebell snatch.
For Part C, the deadlifts are with one kettlebell racked and one kettlebell dead on the ground. Pick your weights wisely, it’s 20 minutes of work.
The kettlebell deadlift movement pattern mirrors all daily life exercises where you have to pick something up from the floor. Make sure you keep your midline tight and maintain a neutral spine.
No matter what your goals are, the deadlift should be one of your main exercises to strengthen your back. A singe arm kettlebell deadlift works your posterior chain, including your glutes, hamstrings and lower, mid and upper back muscles.
Workout by Cavemantraining
Kettlebell Back Workout 2 – Claudia
5 Rounds for Time:
- 20 Kettlebell Swings (55/35 lb)
- 400 meter Run
The cornerstone of kettlebell training, the kettlebell swing is a full body exercise with big focus on your back muscles.
As a dynamic movement, the kettlebell swing works both your strength and cardio, and will help you develop great explosive power. The swinging movement pattern will strengthen your lower back by forcing you to stabilise the link between your hips and your upper back.
- kettlebell-back-workouts: Photos courtesy of CrossFit Inc.