In this post:
- increase core strength.
- increase lat strength.
- be sure to master the hip hinge for proper alignment.
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
Hey it’s Nick Ortego here. I’m gonna show
you how to do a variation of a
kettlebell row. We’re gonna be using one
kettlebell. The key here is that we keep
the spine nice and long and get into a
hip hinged position.
That’s where you’re bent over but it’s at
the hip joints rather than at the spine.
So this is not a hip hinge. This is hip
hinge. So I’m going to connect a video to
this video at the end on the end screen.
It’s going to show you how to master the
hip hinge. A very critical part of this
exercise is mastering the hip hinge.
Don’t even do this if you can’t get
the hip hinge right. So from there you
got your hip hinge, this is what it’s
going to look like. I can place one hand
on my knee the other hand is gonna pick
up the kettlebell. I’m gonna row in
like this, elbow and shoulder go back
and to the side. Moves like this. Still
maintaining that hip hinge position.
Spine is as straight and as long as I
can keep it and I’m bent over at the
hips. The elbow and shoulder blade I’m
moving back. If we want to make it a
little more challenging, to make
my core do a little more, I can do the same
movement but my hand is free. I’m
not letting it rest on my knee or thigh.
Give each of those a try, let me know how
it goes. Leave a comment below if
you got any benefit from this video.
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