Bando Kettlebell Row
Reps10 times
Calories burned130 kcal
LevelMedium
Changing duration and load is available in our application
Place two kettlebells in front of you. Bend your knees slightly and tilt your pelvis back. Bend over, grab both kettlebells by the handles, and lift them off the floor while remaining in a bent position. This will be your starting position. Pull the weights towards you, bringing the shoulder blades together and bending the elbows. Keep your back straight. Lower the weights, repeat the exercise.
How to perform the exercise
10 times
130 kcal
Control your movement and do not rush.
01
Start position
Place two kettlebells in front of you, bend the knees slightly and push the hips back.
02
Grip
Hinge down, take both bells by the handles and lift them off the floor while staying hinged.
03
Position
Keep the back straight with the bells hanging in straight arms.
04
Row
Pull the bells toward you, squeezing the shoulder blades and bending the elbows.
05
Control
Keep the back straight and avoid swinging.
06
Return
Lower the bells and repeat the exercise.
Variants
Beginner
Work with light bells while holding an even hinge.
Middle
Use a moderate weight and squeeze the shoulder blades.
Professional
Increase the weight while fully controlling the torso.
Which muscles are working
The main load falls on the lats, mid-back and biceps.
Benefits of the exercise
Strength
Builds the lats and mid-back.
Balance
Strengthens the core in the hinge.
Simply
Needs only two kettlebells.
Contraindications
Back or lower back problems.
Rounding the back under load.
Acute shoulder or elbow pain.
Recommendations
Strength
Do 3–4 sets of 8–12 reps.
Technique
Squeeze the shoulder blades and keep the back arched.
