Setup & Positioning
- Place two kettlebells on the floor about shoulder-width apart, handles parallel to each other.
- Get into a high plank position with hands gripping the kettlebell handles directly under your shoulders.
- Feet can be slightly wider than hip-width for stability.
- Keep your body in a straight line from head to heels, core braced.
Key point: “Your torso stays square—don’t twist as you row.”
Execution
- Shift your weight slightly to one side while keeping your hips level.
- Row one kettlebell toward your ribcage by pulling your elbow straight back.
- Lower it back down with control.
- Switch sides and repeat, alternating rows while maintaining plank alignment.
Where You Should Feel It
- Lats, rhomboids, and biceps on the pulling side
- Core, especially obliques, resisting rotation
- Shoulders stabilizing your plank position
Where You Shouldn’t Feel It
- Lower back strain from sagging hips
- Shoulder discomfort from shrugging or poor alignment
- Wrist pain from collapsing into the handles
Breathing
"Exhale as you row, inhale as you lower the kettlebell back down."
Common Mistakes to Avoid
- Hips twisting – Keep them level for maximum core engagement.
- Shrugging shoulders – Pull from your back, not your traps.
- Dropping the plank – Maintain a straight line from head to heels.
- Yanking the kettlebell – Use smooth, controlled motion.
