In this post:
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’ll show
you how to do a variation of a
kettlebell row exercise. It works the
upper back and the biceps and here’s how
it goes. So I’m going to have a ball, Swiss ball, Thera-ball whatever you want to call it.
One hand is the placed on that ball
for a little bit of weight and also in
order to get a spine
more easily placed in a neutral position.
So now I’m not rounding my spine like
this I have the spine really long.
Crown of the head is extending forward
tailbone is extending back. A little bit
of a slight curve, neutral, a little more
curve right there and my chest is lifted.
So having one hand on the ball helps
that. Having a hand on a unstable surface
like this also creates the demand for some
shoulder stability in the weight-bearing
arm. From there put a little bit of
weight into the hand that’s on the ball,
reach over and pick up the kettlebell,
and then pull the elbow back.
It looks like this, inhale, exhale.
I’m focusing on getting the elbow and
shoulder blade back keeping the spine
neutral. Very little bit of spinal
is okay, just be sure your spine is long
that the upper part of the spine is
lengthened. That way your rotation will
be in the upper spine rather than the
lower spine. Give that a try with a weight
you can try for about 10 to 15 reps. You
can also go longer.
It’s not really an exercise that
lends itself to really heavy training
with eight reps or less so it’s more of
a high rep type of exercise, tons of core
stability, shoulder stability, and upper
back and bicep strength.
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