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Build a Stronger Back in 5-Minutes with Kettlebell Workout

FitGAG readers, what’s up? We are going to do a back workout with only a kettlebell today.

Although the kettlebell back exercise takes only 5 minutes, it is challenging.

Let’s make them all winners together!

Total Length: 5 Minutes

Intensity: High

Equipment: Kettlebell

Experience Level

Beginner

Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.

Intermediate

Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.

Advanced

Perform this workout four times. After each workout, take a minute to rest and then return to the routine.

5-Minutes Kettlebell Back Workout

Each of the following exercises should be performed for 60 seconds. Then, transition to the next exercise with no rest. This circuit is very intense, so make sure you choose a weight that you can lift for five minutes.

You can take a short break if you feel the need. Then, get back to work. You must always strive for perfection, not perfection.

#1 Power Close Row

Setup

  • Stand with the kettlebell in front of your face and place it on the ground.
  • Hold your waist close to the ground until your back is parallel to the floor.
  • Grab the kettlebell using a double-overhand grip to engage your core.
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Instruction

  1. Pull your back up to row the kettlebell to your chest.
  2. Now, squeeze your back in this position and return the kettlebell to the floor.
  3. Repeat!

#2 1-Arm Underhand Row

Setup

  • Hold the kettlebell in one hand, and then stand with your feet shoulder-width apart.
  • Engage your core by bending at your waist to align your back with the ground.

Instruction

  1. As you raise the kettlebell, contract your lat and bring your elbow up.
  2. Press your lat into this position and return to the original position.
  3. Continue this motion for thirty seconds, then switch to the opposite arm.

#3 Alternating Y-Back

Setup

  • Hold the kettlebell in your overhand and stand with your feet shoulder-width apart.
  • Engage your core by bending at your waist to parallel your back to the floor.

Instruction

  1. Place your palm in front of your body and contract your lat as you bring the kettlebell back along a diagonal line slightly from your body.
  2. Press your lat into this position and return to the original position.
  3. Pass the kettlebell from one hand to the other and continue on that side.

#4 Lat Pullover

Setup

  • Lay on your back, knees bent, feet on the ground.
  • Hold the handle of the kettlebell with both your hands.
  • Lift the kettlebell horizontally above your chest, with the weighted end closer to your head. Engage your core.

Instruction

  1. Keep your arms straight and bring the kettlebell behind your body until it touches the ground.
  2. Press your bottom lats down and contract your chest to return the kettlebell to its starting position.
  3. Keep your core tight, keep it there, then repeat the process!
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#5 Top Bottom Supermans

Setup

  • Lie flat on your stomach, with your legs straight ahead and your arms straight up.
  • Grab both sides of the kettlebell handle using both hands.

Instruction

  1. Contract your upper back and use traps to lift the kettlebell as high as possible.
  2. Pause briefly and then return to the original position.
  3. Place the kettlebell on the floor and lift your legs as high as possible.
  4. Press your lower back down and return to the original position.
  5. Keep moving between lifting your upper and lower bodies off the ground.

Author

  • Todd Miller

    Todd Miller is a CrossFit Level 2 Trainer with a Bachelor's degree in Kinesiology from the University of Colorado, Boulder. He has been a CrossFit athlete and coach for over 8 years, and he is passionate about helping people achieve their fitness goals and improve their overall health and wellness. As an author at FitGAG, Todd shares his knowledge and expertise on a variety of topics related to CrossFit, including functional fitness movements, Olympic weightlifting, and overall health and wellness. He believes that CrossFit is a fun and effective way to improve overall fitness and well-being, and he strives to inspire his readers to incorporate CrossFit into their fitness routines. Through his articles, Todd aims to provide his readers with practical tips and strategies for optimizing their performance and achieving their fitness goals.

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