45 minute beginner upper back workout with kettlebells

Here's everything you need to try our 45 minute beginner upper back workout with kettlebells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
21/11/23
In This Workout
  • Circuit 1
  • Tall Kneeling KB Crush Grip Press
  • Circuit 2
  • Half Kneeling Halo Rotation
  • Alternating KB Floor Press
  • Circuit 3
  • Tall Kneeling Single Arm KB Press
  • KB Front Rack Carry

Circuit 1

Complete this round 3 times.

Tall Kneeling KB Crush Grip Press

Complete 10 repetitions

Coaching Tips For Tall Kneeling KB Crush Grip Press

Follow these cues to perform Tall Kneeling KB Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Circuit 2

Complete this round 3 times.

Half Kneeling Halo Rotation

Complete 4 repetitions

The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell.

Benefits of Half Kneeling Halo Rotation

The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion.

How To Do Half Kneeling Halo Rotation

  1. Find a stable half kneeling position with the knee at 90-90.
  2. Hold the kettlebell by the horns in front of the chin.
  3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position.

Coaching Tips For Half Kneeling Halo Rotation

Follow these cues to perform Half Kneeling Halo Rotation correctly:

  • In a stable lunge position, holding the horns of the KB rotate the KB round the head
  • Move slowly with control
  • Feel the KB pull on the trunk as you move it.

Alternating KB Floor Press

Complete 6 repetitions

Coaching Tips For Alternating KB Floor Press

Follow these cues to perform Alternating KB Floor Press correctly:

  • Rest the head of KB on the forearms
  • Alternate between sides
  • Do not flare out the elbow, keep it close to the body
  • Gently touch the elbows to the floor
  • Lock the elbows at the top of each rep.

Circuit 3

Complete this round 3 times.

Tall Kneeling Single Arm KB Press

Complete 10 repetitions

Coaching Tips For Tall Kneeling Single Arm KB Press

Follow these cues to perform Tall Kneeling Single Arm KB Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears
  • Always bring the KB back to front rack position.

KB Front Rack Carry

Complete 10 meters

The Kettlebell Front Rack Carry is one of the best carry options available in the weightroom and can be effective for both health and athletic adaptations.

Benefits of KB Front Rack Carry

The main benefit of the kettlebell front rack carry is the adaptations it creates in the core muscles of the lower back, specifically the muscles surrounding the lower back (erector spinae) which are important for many reasons including improved posture, improved and stronger positions on exercises like hinging and squatting and finally injury mitigation for the spine in contact or extreme sports.

How To Do KB Front Rack Carry

  1. Place the kettlebells in the front rack position, with the elbows tucked and the kettlebell resting on the forearm and bicep.
  2. Walk slowly with control, taking the time to transfer the weight from one foot to the other and allowing yourself the time to take the weight through a single leg. If the exercise is rushed it becomes redundant.

Coaching Tips For KB Front Rack Carry

Follow these cues to perform KB Front Rack Carry correctly:

  • Keep the kettlebells in a secure front rack position throughout
  • Keep the back straight and resist the pull of the weight
  • Keep the elbows down and do not lift them up as you get fatigued.

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This workout was made by Sean Klein

Sean Klein

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