Build Your Lats & Upper Back With Kettlebells
You thought kettlebells were only for functional training? They are phenomenal for body building and aesthetic training as well. You can get some incredible results with kettlebells added to your routine. When training for aesthetics you want to maximize the pump and focus on particular muscles, which you can with kettlebells, even more so than you can with dumbbells and barbells because of the mobility they allow compared to other training.
Part Three in our collaboration with the team at Mind Pump Media is all about building the back muscles for aesthetic training. If this is your first time reading, we previously covered leg building exercises as well as shoulders.
Who Is Mind Pump?
The guys at Mind Pump have a really popular podcast in which they shed truth on health, fitness and a host of other topics by providing unique perspectives about workout programs, supplements and faux science. They are all experienced, certified professionals and are unique even in their own space because of their approach to training by incorporating tools like kettlebells into a space in which they are under utilized.
Building Your Back With Kettlebells
Everyone has seen the famous kettlebell swing. The movement that burst onto the mainstream fitness scene within the last 15 years (though it has been around for a long time) is an awesome functional movement for building the posterior chain, building power and muscle endurance. However, few people have thought of the swing as something to combine with other exercises as a muscle builder.
Below is a unique super set that you can do for your back with kettlebells utilizing rows and kettlebell swings.
- Start with a staggered or split stance (one leg in front of the other), with the kettlebell to one side of you and hinge your hips back to get into position with a nice level back
- start with a pronated hand grip (the back of your hand is facing foward gripping the kettlebell) in order to add some rotation, grab the kettlebell and look forward with your eyes
- pull the kettlebell up toward using your back while rotating it in (shown below)
- squeeze the shoulder blade in at the top and let it down
- utilize the rotation of the bell to work the rhomboids, the lats, and mid traps when you squeeze at the top
- Aim for 10-15 reps and immediately switch to the close grip upright row
Yes, you can do a similar row with a dumbbell, but the difference here is how it feels and affects your back muscles because the weight is further down from your hand due to the shape which creates a longer lever when you pull upward. Just like the other movements we have shown, the key here is the center of gravity of the weight and the mobility it allows for your muscles. Then, immediately go into the next movement, working the same side of the body.
Back Muscle Super Set Demonstration by the team at Mind Pump
Do 10-14 reps of each exercise on the same side and then rest before repeating each back to back for a few sets. Used in the demonstration are Steel Standard and Competition Kettlebells from Kettlebell Kings. We have weights ranging from 2Kg|5Lb to 92Kg|203Lb kettlebells.
One Arm Kettlebell Swing
- Immediately go to this movement after the first and do it one the same side you just worked with the row
- Make sure to focus on the hip movement and use your hips to thrust the kettlebell forward
- Let the momentum of your hip thrust take the kettlebell upward and use your posterior train to stabilize it (demonstrated above)
- Do 10-15 repetitions for maximum pump, rest and then repeat both movements on the other side
How To Use
Try this at the beginning of your next back workout before moving on to some of your traditional movements. Do 10-14 reps of each movement in a super set and then rest before repeating each on the other side, this constitutes one complete set. Rest a few minutes before going back to the original side and repeating. Try three to four complete sets of these in your workout.
Make sure to watch out for the next few videos in our series with Mind Pump, we will be creating more posts just like this one to designed to teach you about different ways you can use kettlebells for building muscle, whether it be for yourself or for physique competitions.
Thanks! Our goal is always to create helpful, informative and safe content for you to explore the world of kettlebells and we think using kettlebells for building muscle mass is an untapped area in our world and that of body building and aesthetic training.
What Is Next?
We have created Part 4 about building your chest with kettlebells! If this is your first time reading one of our posts, we create kettlebell workouts like this one in collaboration with kettlebell lifting champions and experts which are designed to give you maximal results and not take up much of your time. We send these to your in box automatically every week! We recommend you read more about receiving a quick, free, dynamic kettlebell workout every week you can click below.
Also, we recommend you subscribe to our posts so you can be notified when we publish helpful content for kettlebell workouts. We cover topics like technique, how to chalk a kettlebell, breakdown of kettlebell movements, strength building and kettlebell workouts for specific niches like combat sports and fitness competitions. Additionally, you can be notified when we publish new articles about specific kettlebell movements or techniques as well as niche pieces like this designed for specific training. You can do that through the sign up form at the bottom of this post.
Kettlebell Kings is based in Austin, Texas, we create a wide range of kettlebells ranging from 2Kg|5Lb to 92Kg|203Lb kettlebells. Used in the demonstration are Steel Standard and Competition Kettlebells. All orders have Free Shipping and ship the same day if ordered before 5 PM Central Time.
About Mind Pump:
Mind Pump has collaborated with Kettlebell Kings to make some awesome videos demonstrating how kettlebells can be used for aesthetics and bodybuilding. You can find more from Mind Pump on iTunes, Sticher, Podcast Republic or Google Play. Also, check out their YouTube channel Mind Pump and their website www.MindPumpMedia.com.