Log in to BOXROX Pro

8 Unforgiving Kettlebell Back Workouts for Stability, Strength and Aesthetics

Colossus Back Kettlebell Workout

  • 6 minutes of UKC AMRAP
  • 4 minutes of 50 bent-over rows
  • 6 minutes of UKC AMRAP
  • 4 minutes of 40 bent-over rows
  • 6 minutes of UKC AMRAP
  • Finish with 30 bent-over rows

If you finish your bent-over rows before the end of 4 minutes, use the remainder for rest.

The Ultimate Kettlebell Combo (UKC) consists of:

  • Deadlift (squat movement)
  • Hang clean (squat movement)
  • Swing clean (hip hinge movement)
  • Swing (hip hinge movement)
  • Half snatch (hip hinge movement)
  • Press (strict)
  • Drop and repeat

Renegade rows work on your upper back as well as your core muscles. They are a demanding exercise but will help you strengthen and stabilise your back and midline, as well as help you build muscle.


View this post on Instagram


A post shared by leany greeny (@leanygreeny)

WOD 8 – Burptacular

10-9-8-7-6-5-4-3-2-1 Reps for Time:

  • Burpees
  • Kettlebell Thrusters (32/20 kg)
  • Burpees
  • Kettlebell Sumo Deadlift High-Pulls (32/20 kg)
  • Burpees
  • Kettlebell Swings (32/20 kg)

Use one kettlebell. For the Thrusters hold the kettlebell in a goblet position and finish with the kettlebell and both arms overhead.

This kettlebell back workout has a recommended time cap of 30 minutes.

Image Sources

Related news