If you dig the kettlebell 1-arm row, then check out my Kettlebell Moves page for a lot more kettlebell exercises!
At first glance, what appears to be a basic exercise, is actually a bit more complex due to the displaced center of gravity. The 1-arm row is a great move for building strength and core stability. Use a heavier weight and go for lower reps.
- Step into a lunge position and ensure that your forward knee does not track out over your toes. Back foot should be firmly planted with the heel down, anchoring the body.
- The forearm that is not lifting the kettlebell is resting on the thigh of the forward leg.
- Keep the back straight so that there is no curve between the crown of the head to the tailbone.
- Reach down and grab the kettlebell. While keeping the elbow in tight, pull the kettlebell up, lifting the elbow higher than your back, and squeeze at the top of the movement. Avoid jerking and fight to keep the rest of your body stable for the best benefit to the core.
- You can experiment with pulling up into the arm pit, rib cage, or back towards the hip, in order to work the muscles from slightly different angles. I suggest keeping with the same movement for the duration of the set, and working a different angle on consecutive sets.
- Lower the arm back to the ground slowly and with control, as the negative phase of this exercise is also beneficial to strength development. Extend the arm all the way to allow for the greatest range of motion, and don’t rest the kettlebell on the ground between reps. Give it a quick tap on the ground and then pull it up, repeating the movement.
- Avoid rotation of the upper body when you row your arm. Try to keep the chest relatively squared towards the ground.
- Keep the lower belly abdominals firmly engaged to protect the lower back.