The 10 Best Kettlebell Back Exercises (plus kettlebell back workout)

Looking for back exercises when you don’t have access to a gym and can’t use a barbell or machines? Don’t worry we have a huge variety of kettlebell back exercises that you can use to make kettlebell back workouts at home.

3 min read
Sean's profile
Written by
Sean Klein
Published on
02/05/22
Last updated
23/06/22
In This Resource
  • How To Use Kettlebell Back Workouts For Resistance Training
  • 1. Pulling Variations (Horizontal Pull)
  • 2. Hinge Kettlebell Exercises (Deadlift Variations)
  • Frequently Asked Questions
  • How Do I Train My Back With Kettlebells?
  • Does Kettlebell Exercise Work Your Back?
  • Are Kettlebell Swings A Back Workout?
  • Are There Any Kettlebell Lat Exercises?

Looking to improve your posture, improve the strength of your posterior chain or just grow a more muscular back? Look no further than these 10 kettlebell back exercises which will allow you to achieve all the results above with just one bit of equipment. Let’s have a look at the 10 kettlebell back exercises you can start adding into your strength training sessions.

How To Use Kettlebell Back Workouts For Resistance Training

The kettlebell can be used to train your back for both strength and hypertrophy (increasing muscle mass). There are two types of movement patterns that can be used to grow your back:

1. Pulling Variations (Horizontal Pull)

These are a much more direct way to train your back and target mainly the upper back (latissimus dorsi, rear deltoids) but also require a lot of stabilisation from the lower back (spinal erectors).

Example

2. Hinge Kettlebell Exercises (Deadlift Variations)

These are exercises which emphasis a hinge at the hip joint, although the emphasis the hamstrings they also require a lot of work from the back as a whole especially when using heavier weights.

Example

Incorporating a range of both of these movement patterns into your kettlebell training will help grow your back, improve your posture, relieve back pain and strengthen your posterior chain. Doing each movement pattern for 4-12 sets per week will ensure you see great results.

Frequently Asked Questions

How Do I Train My Back With Kettlebells?

Use the exercises above to create a full body resistance training programme and perform it consistently, using enough load and volume to create either a strength or hypertrophy stimulus.

Does Kettlebell Exercise Work Your Back?

Kettlebell exercise will have an impact on muscle strength and growth on the musculature of the back if they are used with appropriate loading and volume.

Are Kettlebell Swings A Back Workout?

This all depends on your definition of “back workout”, if your looking to use the back muscles in any way shape or form then yes, if your looking to ensure you create a strength or hypertrophy stimulus then its difficult to say a kettlebell swing is a back workout. It sure the the kettlebell swing will create some form of stimulus for the back muscles. Kettlebell swings are a great lower back workout for both explosive strength and muscular endurance depending on the weight and repetitions use.

Are There Any Kettlebell Lat Exercises?

Yes, a lot of them, each horizontal pull exercise in this article will use your lat muscles. Adding these movements into your workouts will be great way to grow your lats and all upper back muscles. The kettlebell renegade row is a great example, but this is an advanced kettlebell back exercise.

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