Kettlebell Two Arm Row

1. Stand with feet shoulder-width apart, holding a kettlebell in each hand.
2. Hinge forward at the hips with a flat back until your torso is close to parallel with the floor.
3. Let the kettlebells hang at arm's length below your shoulders.
4. Brace your core and keep a slight bend in your knees.
5. Pull both kettlebells up toward your torso by driving your elbows back.
6. Squeeze your shoulder blades together at the top of the row.
7. Lower the kettlebells back down under control to full arm extension.

Common Mistakes

• Rounding the back while hinged: Letting your spine curve forward under load strains your lower back. Keep your chest up and spine neutral throughout the hinge.
• Using momentum to heave the weight up: Jerking the torso to help lift the kettlebells takes tension off the back muscles. Pull with your elbows and keep your torso still.
• Not pulling high enough: Stopping the row before your elbows pass your torso shortchanges the back contraction. Drive your elbows back until they clear your ribs.
• Standing too upright: Not hinging forward enough turns the row into a shrug. Keep your torso close to parallel with the floor for the full range.