A kettlebell again exercise that will help you enhance your posture in simply 4 easy strikes


You probably don’t spend much time thinking about your back, after all, it’s your back. But he is super critical, which is why we have a kettlebell back workout that will help you strengthen this often overlooked but very vital area.

“Back strength is really important,” NASM-certified personal trainer Alicia JamissonCPT, trainer at Body space fitness in New York, says SELF. And there are several reasons for this.

A: Your back muscles are what keep you upright, whether you’re walking, sitting, or generally moving in any direction. Without a strong back, you risk collapsing forward pretty much any scenario. Additionally, back strength is a key part of good posture, and taking the time to work on your back strength can help improve it, as optimal posture requires muscular strength and endurance on several muscles in your back, as SELF has already reported.

The fact is, all the slouches we do on a daily basis not only deteriorate our posture, but also disable and weaken upper back muscles, says Jamison. Your back can also become weak if you train your front muscles too much. Too many chest exercises, for example, can lead to tightness in the front of the body (like your pecs), weakness in the back (like in your rhomboids and lower traps), and an overall imbalance between the front (front) and posterior. (rear) chains.

That’s why it’s important to dedicate time to strength training for those all-important back muscles. And this kettlebell back workout does just that, helping to strengthen your back muscles, correct muscle imbalances, and improve your posture. That’s what we call a practice win.

You can do the following kettlebell strength routine, which Jamison created for SELF, two to three times a week, either as a standalone workout or in conjunction with another superset focused on an additional muscle group, such as the legs or glutes, to make it more of a full body routine. Just be sure to warm up first so you don’t jump out with cold muscles. (Here’s a 5-move upper body warm-up you can try.) Also important: Allow at least a day between sessions (really, 48 hours is ideal) so that you give your muscles enough time to to recover.

Ready to energize your back and reap some serious functional benefits in the process? Keep scrolling for a four-move kettlebell back workout that just might become your routine’s new favorite.


What do you need: Two sets of kettlebells: a light-to-medium weight (about 5-15 pounds) for the renegade row, the halo, and the one-arm row, and a medium-to-heavy weight (about 20-35 pounds) for the Romanian deadlift . Of course, these weights are only guides – they will differ on an individual basis, depending on your fitness experience and other factors. A rule of thumb for choosing the right weight is that you should find the last two reps very difficult.


Superset 1

  • row of renegades
  • Romanian deadlift

Superset 2


  • Do each move in Superset 1 for 6-10 reps. Try not to rest between movements. After Superset 1, rest 90 seconds, then perform each movement in Superset 2 for 6-10 reps. Try not to rest between movements.
  • Rest for 2 minutes, then repeat the entire sequence again. Complete 3-5 rounds in total.

Kettlebells we love:


Demonstration of the movements below are Salma Nakhlawi (GIF 1 & 3), the founder of StrongHer Girls and is a strength trainer; and Angie Coleman (GIF 2 & 4), a holistic wellness coach in Oakland helping people find balance and a personal connection with movement.

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