Kettlebell Back Workout – 20 Mins – Non Stop – Solid EMOM Routine!
Following on from the previous kettlebell back workouts that were done a few weeks ago, we now arrive at the concluding part of the series.
We all know, having a strong back is a crucial element in keeping fit and healthy, preventing injuries and also helps in maintaining a good posture, as well as allowing you to function correctly doing day to day tasks.
So please, take care of your back and it will take care of you.
A few weeks ago, we started off with a quick 5 minute back blast, which works well as a warm up for whatever workout you have planned afterwards or as a back workout if you a newcomer to kettlebells.
The 10 minute version, once again builds on the 5 minute workout, with different exercises and works well for beginners and intermediate users.
While the 15 minute workout is a solid back routine for anyone and if you feel like 15 minutes wasn’t enough, then why not try this 20 minute instalment?
If you wanted to try the other workouts using a single kettlebell to work your entire back, then check them out here:
I have also done a chest and triceps workout with a kettlebell, if you wanted to check that out, then please click below.
Its a 15 minute workout giving you a complete chest and triceps workout to accompany this back routine nicely.
While were on the subject, I also did a kettlebell bicep curl video, so click here to check it out also.
If you are familiar with kettlebells, you will know that they aren’t normally used to isolate one muscle group like we have done here, but there’s noting to say you can’t workout this way with them.
Traditionally, they are used for grinds and ballistics (swings and snatches etc) for a variety of awesome compound drills.
What we have here is a culmination of the previous workouts all rolled into one brutal workout!
This isn’t an easy workout, so if you have to stop at any point, please do and give yourself a rest.
With the routine, you are getting a complete back workout with the use of just one medium to heavy kettlebell.
Which is awesome if you workout at home, or if you wanted to give this a go the next time you are at the gym.
In the workout there are 12 exercises to work through, so lets see what’s coming up this time around:
- American swing
- Reverse grip bent over row – two hand
- Bent over squeezed row
- Pull over Bent over row – single arm
- Single bell gorilla rows
- Row drop
- Lat pull down
- Row hold – hold for 10 sec lower for 5 secs
- Bent over row – two hand
- Bent over American swing
This is a challenging workout, so be prepared for it.
In the routine I used a 16kg cast iron kettlebell, I have found that in my experience this weight works well for me with these type of workout’s.
So make sure you use a kettlebell that is going to feel comfortable to use for the duration of the workout or you could chop and change the weight to suit. Its completely up to you.
Are you ready to get started?
To follow along with the workout, please click on the video below to get right to it.
Head Over To The Channel
If you enjoyed this, then please check out the YouTube channel, with over 60 workouts which include the use of kettlebells, resistance bands, dumbbells and even body weight exercises too.
Don’t forget, I will be adding more workouts weekly to help you stay fit and healthy at home with just the use of a kettlebell.
With workouts of all types, for all fitness levels. You know that we have you covered, so stay tuned for more.
Keep practising this workout and increase those reps until the next workout drops in a weeks time. You won’t regret it!