Take a stance with your feet shoulder-width apart, bend over forward and grasp the kettlebells. Make sure your back and torso are straight in order not to overarch your lower back (lumbar lordosis) or your upper back (thoracic kyphosis). Hold the kettlebells at arm’s length with your palms facing your torso (inwards).
Flex your elbows as you lift the ketllebells up. Pull the weight along your torso while retracting your shoulder blades (scapula). Go back to the starting position in the same way without rotating your wrists. Breathe in as you go down and breathe out as you go up.
Select the appropriate weight matching your condition, type of training and your fitness level. Start with lighter weight to master the technique well. Make sure you keep your back straight with no arching of the lower back (lordosis) or upper back (kyphosis) in the starting position. Keep your torso straight and maintain correct breathing. Avoid torso rotation as your arms go up. Avoid fast and uncontrolled motion as you are coming back to the starting position as a result of relaxation of the muscle contraction. Keep your face down and your head as an extension of your spine with no bending forward or backward.
Watch yourself sideways in the mirror to make sure you maintain the correct posture and avoid torso rotation.
Using kettlebells in bent over rows has several advantages: both sides of the body are working the same weights, the position of hands is less damaging for the wrists (palms are facing each other in the neutral position as opposed to the overhand position with palms facing down) and you can pull the kettlebells up in a slightly curved line.
Scapular retraction should be always done at the end of pulling motion. Keep the knees slightly bent. Your back must be straight and the head facing forwards during the whole set.