Kettlebell Single Arm Row with Regression to Two-Handed Rows

This versatile exercise targets your back, shoulders, and arms while promoting better posture and core stability. It offers a customizable approach, allowing you to start with the regression of using both hands before progressing to single-arm rows.

Execution:

1. Initial Position: Begin by standing with your feet shoulder-width apart, a kettlebell placed on the ground in front of you. Assume a hip-width stance with both hands gripping the kettlebell handle.
2. Two-Handed Rows (Regression): To start with the regression, inhale as you perform two-handed kettlebell rows. Bend at your hips and knees slightly, keeping your back straight and core engaged. Pull the kettlebell towards your chest, squeezing your shoulder blades together.
3. Single-Arm Rows (Progression): Once you've mastered the two-handed rows, progress to single-arm rows. Hold the kettlebell with one hand, and with the other hand free, bend at your hips and knees, and pull the kettlebell towards your chest while maintaining balance and stability.
4. Full Range of Motion: In both variations, focus on a full range of motion, extending and contracting your muscles fully. Maintain a neutral spine and avoid rounding your back during the exercise.
5. Repetition: Complete the desired number of repetitions, whether you're performing two-handed rows or progressing to single-arm rows.

Tips:

1. Start with Two Hands: If you're new to this exercise, begin with the two-handed row variation to build strength and familiarity.
2. Weight Selection: Choose a kettlebell weight that allows you to perform the exercise with proper form and control.
3. Engage Core Muscles: Keep your core tight to support your lower back and maintain stability during the rows.
4. Smooth and Controlled: Whether using one or two hands, maintain smooth and controlled movements to maximize muscle engagement.
5. Progress Gradually: Once you're comfortable with two-handed rows, gradually progress to single-arm rows for an added challenge.

This exercise provides a flexible approach to target various muscle groups in your upper body. Whether you're starting with two hands or progressing to single-arm rows, it's an excellent addition to your strength training routine.