The Kettlebell Row is more or less the same as the Dumbbell row, however it does have some additional benefits, most of which attributed to the shape of the Kettlebell itself.
The dumbbell row is a massive mass building exercise for the Lats, Trapezius and Rear Deltoids and one in which most body builders would find hard to negate from their Back sessions. The basic, fundamental performance of the Dumbbell row is to support the body weight by kennelling on a bench with the opposite Leg of the Hand you are lifting with. The Athlete kneels on the bench using their Left knee and rows a dumbbell up from the floor towards their Chest using their right hand. At the top of the movement the Lats are squeezed as hard as possible to force Oxygen and Nutrient rich muscle into the muscle group encouraging the building of lean muscle mass. The athlete performs one set using the right hand and then switches Body position to lift using the Left arm and concentrate on squeezing the left hand site of the Lats, Trapezius and Rear Deltoids.
Performing the Kettlebell Row is very similar but what makes all Kettlebell exercises so useful to have in your muscle sculpting arsenal is the very shape of the object. The location of the weight directly under the handle focuses more of the gravitational pull on the Lats themselves as they weight is not spread evenly like with a Dumbbell and forces exhaustion to the muscles directly above the handle. In addition as the weight of the Kettlebell is underneath the handle and not either side the weight can be pulled up even further allowing additional squeeze of the Lats making the exercise even harder. Usually the Pectoral muscles of a well formed Athlete prevent a dumbbell from being pulled to far up and restricting the squeeze of the Lats.
More Than One Kettlebell Row
The Kettlebell Row has one significant variation (as pictured above) and this is basically not to use a bench. This offers more of a traditional Kettlebell exercise as the core muscles will be called into play to enable the stability of the body and allow the back muscles to focus on lifting the weight. The athlete assumes the ‘Good Morning’ position with a slight bend in the Knee and leaning forward at the Hips with head facing upwards and straight ahead. The back will be flat and straight and not arched. From this position you will achieve more of a stretch on the negative part of the Kettlebell Row which helps in flushing out Lactic Acid of the Muscles and also encouraging the widening of the Lats (especially the lower part).
The other main difference with the variation is that both arms can be used in unison which is obviously more taxing on the cardio vascular system but also less time consuming allowing the muscles to have less rest than would be the case of swapping over arms between sets. This is also a great position to superset the Kettlebell Row with Kettlebell Push-Ups by dropping into the push-up position or even super setting with Rear Deltoid Raises or the Kettlebell High Pull.
Performing The Kettlebell Row
Performing this kettlebell exercise is quite simple. Sticking to the main principles of Kettlebell exercises throughout the exercise is the key to getting the most out of this compound movement.
1) Rest your left leg on a bench and lean forward holding the bench at the top with your left hand.
2) Ensuring that your back is straight and not arched, lift the Kettlebell with your right hand in a rowing motion towards your Chest.
3) Lifting all the way up that your flexibility will allow, concentrate on squeezing the Lats at the top of the movement as hard as you can.
4) Return the weight to hanging position just above the floor ensuring you satretch out your Lats at the bottom range of the rep.
5) Once you have completed your set, reverse your body position and perform the Kettlebell Row with your left hand.