8 Unforgiving Kettlebell Back Workouts for Stability, Strength and Aesthetics

Kettlebell Back Workout 5 – Sneaky Anna

AMRAP in 20 Minutes:

  • 4 Double Kettlebell Half Snatches (2×16/12 kg)
  • 4 Burpees
  • 4 Double Kettlebell Deadlifts (2×16/12 kg) (between the feet)

“The half snatches target the glutes, hammies, upper back, shoulders. The burpees—the way they should be done—really tax the glutes, if you squeeze them to pull your pelvis up,” says coach Taco Fleur, the creator of this workout. “Come up into a nice neutral position before you attempt your next rep. The squat deadlift targets the quads.”

You can play with this workout by swapping the double kettlebell deadlifts to single leg deadlifts.

The single leg kettlebell deadlift is one of the best exercises to develop a strong core for rotational movements. Make sure you maintain a strong midline and neutral spine throughout.

Workout by Cavemantraining

WOD 6 – Annabelle

For Time:

  • 50 Russian Kettlebell Swings (24/16 kg)
  • 104 Goblet Squats (24/16 kg)
  • 50 Russian Kettlebell Swings (24/16 kg)
  • 104 Kettlebell Ballistic Rows (24/16 kg)
  • 50 Russian Kettlebell Swings (24/16 kg)
  • 104 Kettlebell Push Presses (24/16 kg)
  • 50 Russian Kettlebell Swings (24/16 kg)
  • 104 Goblet Squats (24/16 kg)
  • 50 Russian Kettlebell Swings (24/16 kg)

This is a long workout, so set out at a pace you think you’ll be able to hold throughout.

Kettlebell Ballistic Row: Similar to Bent Over Row, hold the Kettlebell on one hand and bend your upper torso 45 degrees down. Push the Kettlebell down close to the ground and pull it up to your hips and switch hands.

Workout by Luke Downing

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