Alternating Kettlebell Row

준비 자세

1. 01Stand over two kettlebells with feet hip width apart.
2. 02Hinge at the hips until the torso is around 45 degrees to the floor.
3. 03Grip both handles with a neutral flat back and packed shoulders.
4. 04Let both bells hang at straight arms to start.

수행

1. 01Brace the trunk and hold the hinge angle steady.
2. 02Row one kettlebell to the hip by driving the elbow past the torso.
3. 03Lower it fully as the other arm begins its row.
4. 04Continue alternating with a smooth, even rhythm.

체크포인트

• -Torso angle does not rise as reps accumulate.
• -Each bell reaches full arm extension at the bottom.
• -Elbow tracks close to the body, not flared wide.
• -Shoulders stay square without twisting toward the working arm.

흔한 실수

• -Rocking the torso up and down to generate momentum.
• -Rotating the trunk with each alternating pull.
• -Cutting the bottom range and never fully lengthening the lat.
• -Rounding the lower back in the hinge.