Kettlebell Bent Over Two Arm Row

In this post:

• be sure you can hip hinge correctly before trying this back exercise.
• strengthen your lats, biceps and lower back.

Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Video Transcript:
Hey it’s Nick Ortego here. I’ll show
you how to do a variation of the
kettlebell row. In this variation we’ll
be using both arms at the same time. A
key component of this is the position
you start in. That position is with the
hips hinged, so you’re bent over and that
bending is coming from the hip joints,
rather than from the spine. So it doesn’t
look like this. It looks like this. Master
that position first before you attempt
this exercise. I’m going to link on the
end screen and in the video description
to a video that shows you how to master
that, so you can hit that hip hinge.
Don’t even try this unless you can hip
hinge. if you can’t hit hinge this
exercise is not for you. Work on your
hinging first. So I’m going to hinge at
the hips and pick up both kettlebells.
And I’m gonna pull the shoulder blades
back like this from the side looks like
this.
Inhale and exhale.
Give that a try. Leave a comment below. If
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Alternating Kettlebell Bent Over Row

In this post:

• strengthen the lats and biceps with a bit of thoracic rotation to strengthen the obliques.
• be sure to learn the hip hinge first.

Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

Transcript:
Hey it’s Nick Ortego here. I’m going
to show you how to do an exercise
variation with kettlebells.
It’s a bent-over kettlebell row with
alternating arms. The first thing you
need to master to do this is a movement
I like to call the hip hinge. So you want
to hinge your hips, where you’re bending
over at the hips and not rounding the
spine. I’m gonna link to a video that
shows you how to hip hinge in the
description of this video and also on
the end screen of this video. You want to
be able to hip hinge. It’s a key
prerequisite for this exercise. Once
you’re able to hip hinge, you just want
to line up the kettlebells in front of
your feet. Feet are about hips to
shoulder distance apart. Hinge at the
hips. Push the hips back, keep the chest
lifted, reach down and pick up both
kettlebells. From here, pull one back
and the other back. There will be a little bit of spinal rotation
that goes along with the shoulder
retraction here. Very key to keep your
spine long, and the thoracic part of the
spine, part of the spine that’s even with your
ribcage, to keep it lengthened and
extended. Not rounded and flexed because
that will allow that part of the spine
rotate while you can maintain neutral
position and stability in the lower part
of the spine. And have only the upper
part of the spine rotating while you’re
in that bent forward and compressed
position. Give that a try. It’s really
good for the arm movement that you need
with running. Got any benefit from it,
leave a comment below. Like to get more
access to content not available
blog or the regular youtube channel?
Then click the
connected this video you’ll have a
chance to sign up for the Run Better Now
VIP Club.