Upper Body Kettlebell Workout Series Part 3 – Back & Spinal Rotation

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Affiliate disclosureUpper Body Kettlebell Workout Series Part 3 – Back & Spinal Rotation.

We are already on part three of this kettlebell series, which is focusing on the upper body. In this workout we will be doing more back work, along with some spinal rotation techniques.

As always, we are trying different movements with the kettlebell upper body workout, to conventional exercises, which incorporate more functional fitness rather than the usual swinging workouts you have seen before.

Epilogue on Previous Workouts

As mentioned, this is the third installment of the widely popular kettlebell series we have done at Sport CBDs.

The philosophy behind all of them is to use the body as it is intended, moving the body with the weights, which compliment mobility of the various skeletal parts.

Nothing is meant to be moving as it shouldn’t, a healthy flow of movement are what the doctor ordered here. If you have missed the previous workouts and wanted to give them a try, then check them out below:

Keeping it Real

If it isn’t broke, then don’t fix it right?

That’s kinda the thinking here with workout number 3. What I mean by that is that we have once again gone with 6 exercises, which last for 60 seconds at a time, with 15 seconds off to prepare for the next exercise.

With the workout being two rounds, which means this workout will last just under 25 minutes. We have found this to be the optimum time frame for these types of workouts.

We have also gone with just the one kettlebell again for this workout, as most people only have the one piece of kit and you still get a great workout from it and its better for beginners and safety in mind.

We will be looking at two kettlebell workouts in the future, but for now were only using one.

By all means, if you are a seasoned kettlebell pro, then start the workout from the beginning and go the extra round, or you could use a heavier kettlebell. Just make sure you don’t use a kettelbell that’s too heavy, we don’t want any injuries here people.

P.E Kit at the Ready

Lets get our favourite sports gear on and dust off the kettlebell from the other day and get ready to rumble!

Now that we have got the introduction out of the way, lets look in a little more detail at the exercises we are doing here.

As previously stated, we have decided to focus on the back and spinal rotation, so make sure you are well warmed up before attempting this workout (that goes without saying anyway really).

If you wanted to follow the workout in real time, then click on the image below. 

Hips Raised Chest Press

The first exercise requires you to lay with your feet and back flat on the floor with your knees bent at 90 degrees. Take the KB and hold it on your chest with both hands. Lift your hips off the ground and push them as high up as possible, keeping your feet flat on the floor, so you are balancing on both your feet and your Acromion process (upper part of your back) or trapizius (the section below your neck or back of your shoulders).

While holding this pose, we press the KB out as we would in a bench press movement, hold it out till your arms are extended and then lower back down to your chest. Repeat this movement for duration of exercise.

Muscles worked – Lower Pecs, Triceps, Glutes, Core, Quads & Hamstrings.

Kettlebell Full Rotation

This exercise utilizes a little spinal cord rotation in both directions, and works various muscle groups. Stand with your feet shoulder width apart and hold the KB by the horns (this means holding it on the side handles, with your palms facing in) with your arms parallel to the floor, with elbows tucked in. We smoothly rotate and lift the KB to the right in a sweeping motion and lift it over our head, then smoothly lower the KB back to the starting position. This exercise works as if you are drawing a circle with the KB.

Make sure as you are lifting the KB you rotate your body in the direction of the side you are lifting, then rotate to the other side as you lower the KB back down. This gives the spinal cord the full rotation movement when done correctly.

Integrating the kettlebell around the body rotation into your fitness routine, is an effective way to improve your core stability and upper body strength.

Then repeat exercise back to the left and over your head, back to the starting point in a circular motion. Repeat going left and right with KB for the duration of the exercise.

Muscles used – Biceps, Upper back, Lower back, Abs, Shoulders & Core.

Suitcase Deadlift

Here we are standing with our legs shoulder width apart with the KB in your right hand.

We bend forward and down as you would a normal deadlift, keeping the arm straight that’s holding the KB straight and the other arm is used for balance.

When the KB touches the floor you lift back up to standing using your lower back muscles, core and quads to stand up straight. Repeat movement for duration of the exercise and then switch hands.

Incorporating any kettlebell core rotation into your workout routine allows you to enhance your abdominal strength and overall functional fitness.

Muscles used – Core, Quads, Lower back (Rotation) & Glutes.

Rotation Press

Here we are doing a standard shoulder press with a racked KB. However, as you extend your left arm to press, you are going to rotate your body 90 degrees to the right side (or as much as you can), while you push off the floor with your left foot when you rotate to push the press out as you pivot. Rotate your left side back to parallel position, drop your left foot back to the floor and rack the KB on your forearm, then lower to the ground, then repeat exercise for duration of exercise.

Then swap hands and repeat exercise.

Muscles used – Shoulders, Upper back, Lower back (Rotation), Core, Hamstrings & Calves.

Hand Clean & Press Out

Have the KB on the floor between your legs, with your feet shoulder width apart. Bend down, bending your knees and leaning forward, while keeping your back straight, using your lower back, take hold of the KB and then lift back up to standing and pulling the KB up to waist height, as you would a normal clean, adjust your grip to hold by the horns and then press out having your arms parallel to the floor. Once your arms are extended, pull KB back into your chest and then lower the KB to the ground bending your knees and leaning with your lower back keeping your back straight.

Repeat this movement for exercise duration.

Muscles used – Hamstrings, Glutes, Lower back, Upper back, Chest & Core.

Bent Over One Arm Row

The final exercise involves you bending your left knee and stepping backwards with your right leg and having your back leg straight. Rest your arm on the front knee, keep your body in a straight a line as possible and then lift the KB off the floor and pull the KB up to your chest, having your elbow pointing up to the sky, hold for a second and then slowly lower the KB to the floor and repeat the exercise.

Once time is up, change sides to work the other arm.

Now, that’s round one complete. Take some deep breaths and get ready to go again! YOU CAN DO IT!

Well Done You!

If you have tried this upper body kettlebell workout and found it useful, then please comment below and let me know your thoughts as I would love to hear them. If you wanted to get your hands on a new kettlebell or have never had one, then click here to get yours now.

Please don’t forget to check out other posts and YouTube Channel (don’t forget to subscribe) for the latest health and fitness news, CBD news, along with product reviewsmeditationsrecipesworkouts and if you require any CBD for you post workout therapy needs, please take a look at our store to get hold of yours now.

10 thoughts on “Upper Body Kettlebell Workout Series Part 3 – Back & Spinal Rotation

  1. I’ve been looking for a good workout to strenghten my back muscles. My back muscles were injured (torn) last year and it took months to heal. The doctor told me that I needed to do more exercise for my back. Is this workout heavy or should I start with something lighter first, or should I perhaps look at your first part of the kettlebell workout series to being with?

    1. Hi Christine,

      I hope you are well? Sorry to hear about your back. Things like that can take months and months to heal. With regards to strengthening your back, I would look to doing these workouts with no weights to start with.

      This is so your body and back can slowly get used to moving again and give it time to get used to building yourself back up again.

      Once you are comfortable with the movements and your back feels a little more stable, then progress to something simple like a bag with tin of beans in or something light to continue the progression of your back.

      Finally, once you have more experience with the exercises, only then should you go for a light KB around 2-6kg depending on how you think you can lift.

      Hope this has helped?

      Please let me know how you get on and the best of luck with it.

  2. I wasn’t a big fan of kettlebell workouts at first, but I’ve grown to love them quite a bit throughout the years.

    It’s amazing what you can accomplish with a 25-pound kettlebell in less than half an hour. I’ll make sure to try out your workout and tell you how it goes.

    Btw, can you share any good plant-based diet recipes with me?

    1. Hi Gorjan,

      Hope your keeping well mate?

      I was the same as you and I never really liked kettlebell exercises as they didnt feel natural at first and felt awkward.

      However, now I love them and are my go to piece of kit on most days.

      If you are also looking for tasty recipes, then please head to our recipe page for some quick and easy meat free and healthy options.

      Let me know your thoughts on them pal.

  3. Kettlebells are one of my favorite workouts to do, but you must not hurt yourself. If you listen to Lee then you will know exactly how to work out with this wonderful kettlebell. he will provide you will great exercise to do and for after using CBD. We use the vape so it gets to our muscles quicker and absorbs in our system faster. we also use edibles before after we are done to maximize our sleep habits.
    This article is relevant to what we are doing and looking for kettlebell workouts. We want the best when it comes to CBD for post-workouts and afterward.


    1. Hi mate,

      Everything you have said here…I completely agree.

      Its not just about the workout, its also about taking care of yourself before and after.

      It seems like the penny is dropping for people now, with regards to pre and post workout therapy and that’s what I’m trying to promote here with the website and the YouTube channel.

      Stay tuned for more health and fitness tips and hints, along with CBD news and product reviews.

  4. Man this series has been great. Still dealing with an arm injury from snowmobiling, Doctor appointment this coming week, so hopefully I can get the arm back into condition to be able to lift some weights as I am really looking forward to doing this work out.

    Enjoyed part 3, back is such an important part of any work out plan and I see a ton of people neglecting it in their workout.

    Keep them coming man!


    1. Hi Rob,

      how you been?

      So pleased you enjoyed this workout, even if it was to watch. We have part four coming this week and also have EMOM workouts in the pipeline too.

      Dont rush back too soon with your injury, start off slow and then unleash hell once you know its back to full fitness once more.

      Stay tuned for more workouts pal.

      Also, thanks for your support too.

  5. Hi Kudos,

    We use the vape so it gets to our muscles quicker and absorbs in our system faster. we also use edibles before after we are done to maximize our sleep habits.

    This article is relevant to what we are doing and looking for kettlebell workouts. We want the best when it comes to CBD for post-workouts and afterward.

    Is this workout heavy or should I start with something lighter first, or should I perhaps look at your first part of the kettlebell workout series to being with?

    Thank you so much for the great and informative post. I am really looking forward to doing this workout.


    1. Hi there,

      thanks for the comments here. You really do have a great CBD program there mate, I just don’t use any kind of vaping personally. Each to your own I suppose.

      I would always start off lighter than you normally use here. Just so you can get familiar with the kettlebell and the way it moves in conjunction with your body to start with.

      I would increase the weight only when you feel is safe to do so and you are competent with kettlebell workouts, I would start with the first workout in the series for sure.

      Work you’re way to this one, however, you can do them in any order really.

      Appreciate you trying them out and please let me know how get on with the series mate.

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