One Hand Kettlebell Lift
Reps10 times
Calories burned146 kcal
LevelMedium
Changing duration and load is available in our application
Place the kettlebell in front of you. Slightly bend your knees, take your pelvis back. Lean forward, bending at the waist. This will be your starting position. Take the kettlebell by the handle and pull it up towards your stomach, bringing the shoulder blade inward and bending your arm at the elbow. Keep your back straight. Lower the kettlebell down and repeat.
How to perform the exercise
10 times
146 kcal
Control your movement and do not rush.
01
Start position
Place the kettlebell in front of you, bend your knees slightly and push your hips back. Lean forward at the waist.
02
Grip
Grip the handle while keeping your back straight and head up.
03
Row
Pull the kettlebell up to your waist, squeezing the shoulder blade and bending the elbow close to the torso.
04
Peak
Hold the kettlebell close for a moment, tensing the back.
05
Lowering
Slowly lower the kettlebell and repeat.
Variants
Beginner
Use a light kettlebell and learn the hinge with a straight back.
Middle
Work with a moderate weight through a full range.
Professional
Increase the weight and pause at the top.
Which muscles are working
Mid back and lats
Benefits of the exercise
Strength
Develops the lats and forearms.
Balance
Trains torso stability in the hinge.
Simply
Teaches a neutral spine under load.
Contraindications
Acute lower-back pain.
Recent injuries to the back or elbow.
Medical prohibition of pulling loads.
Recommendations
Back
Keep the back straight; do not round the lower back.
Elbow
Drive the elbow along the torso.
Hips
Push the hips back and work with the back muscles.
