Alternating Kettlebell Row

Starting position:

Bend over to get to the starting position, your feet positioned in a shoulder-width stance, and grab the kettlebells. While bending over, make sure your back and torso are straight to avoid straining your lumbar lordosis (straining your lower back) and thoracic kyphosis (over-curvature of the upper back). Hands holding the kettlebells are at arms-length, palms facing each other (inwards).

Exercise:

Flex your arms at the elbows and move the kettlebells upwards. Pull your kettlebells along your body while retracting the respective shoulder blade (scapular retraction). Come back from the top position in the same way without rotating your wrist. Alternate hands and always breathe in while going down and breathe out as you go up.

Note:

Choose the kettlebell weight to match your abilities, fitness level and training type. Start with lighter weight to master the technique well.
Maintain correct stance in the starting position without lumbar lordosis and thoracic kyphosis in your upper back.

Keep your torso straight and maintain correct breathing.

Avoid rotation in torso while moving your arm upwards.

Avoid fast and uncontrolled motion as you are coming back to starting position resulting from relaxation of  the muscle contraction.

Your head should go facedown, keeping it in line with your spine, and avoiding bending your neck forward or backward.

Recommendation:

It is best to perform the exercise in front of the mirror and watch yourself sideways to make sure your back is held in the correct position while eliminating torso rotation.

Frequency of repetitions depends on correct breathing and technique.

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Bend your torso forwards, slightly bend your knees and keep the back stretched. Grab the kettlebells and lift them to your starting position. Then pull alternatively the right kettlebell and the left one. Keep your head up during the whole set.

Retract your shoulder blade (scapular retraction) on the respective side (the right one when pulling the right kettlebell and vice versa).

It should be said that this exercise puts much pressure on lower back, especially when using heavy weights. Therefore it is potentially more dangerous than back exercises where you are using one hand as a support or those where your torso is leaning against a padded platform.