If there is one exercise that makes me cringe and fear for peoples safety it’s when I see them performing the upright row with a kettlebell. However, don’t think that using two kettlebells will save you, the shoulders still remain in a compromised position when performing the same movement with two kettlebells. It also feels better on the wrists. If you are one of those people who uses the kettlebell upright row or is thinking of giving it a try then I implore you to stop. side raise, standing side pull or – funny as it may sound – “monkey row”). A MUCH safer alternative to the upright row is the armpit row (a.k.a. Dumbbell Upright Row The dumbbell upright row is done with a dumbbell held in each hand. Keep Safe! The Kettlebell should be positioned evenly between your legs. In depth: how to do upright rows. This is your starting position. Although I once saw a bloke rip his big gold chain off by catching his thumb in it doing this exercise, so maybe it’s useful for giving us a good laugh in the gym. Now consider the kettlebell upright row, which was originally adapted from the barbell upright row. Single-arm kettlebell upright row. I’ve always done this exercise this way and I never ever had shoulder problems. A really excellent article. The upright row is performed by holding a kettlebell with both hands by the handle and then pulling it directly upwards to around upper chest height. Keep your elbows above your wrists. One final point to bare in mind is how the kettlebell upright row has no real impact on your daily life activities. Tighten your core and lift the kettlebell by raising your elbows to your shoulders. You also have to keep your core tight throughout the exercise. The problem begins with the closed grip way that you hold the kettlebell. Discover more: 5 bodyweight core exercises every beginner should master. Secondarily, the starting position shouldn’t have the hand(s) holding the kb(s) in front of the thigs, but down by the side(s). Use whatever you have access too. Don Murphy 12 views. Do not swing your upper body, try to keep your body steady and only move your arms. One of the easiest ways to further exacerbate upper back and neck issues is by performing the kettlebell upright row. Kettlebell upright row x15 4. Kettlebell upright rows have no purpose in daily life. Kettlebell Upright Rows can be included in a back and shoulder workout rotation as a finishing exercise. Lift them up towards your head while extending your shoulders laterally. 11 Kettlebell exercises to improve your posture, 10 best kettlebell exercises for the shoulders, 5 bodyweight core exercises every beginner should master, 9 Most Effective Nutrition for Fat Loss Tips. Keep your back straight. How to do Dumbbell Upright Row: Step 1: Stand upright with your feet shoulder width apart. Stand with feet shoulder width apart and grasp kettle bell with both hands. Execution: Grab the handles of the kettlebells with both hands with the kettlebells in front of you. Let the kettlebell hang down in front of you with an overhand grip (palms facing in). So if you were figuring out whether or not you should try it out, I believe this article has convinced you enough to make the exercise a part of your upper body workout routine. Kettlebell Upright Row is beneficial for conditioning, to build muscle, to gain weight, to grow and to strengthen. Kettlebell Upright Row - Duration: 0:13. Slowly raise the kettlebell up to just below your chin. Seated Tricep extension x15 7. Due to most peoples daily routine of sitting in front of computers, mobile phones, or tv’s, bad posture is more common than ever. Kettlebell Upright Row. The reason that many people perform the kettlebell upright row is to develop the upper back and shoulder muscles. Position your hands on the outside of the handle (not the top). Pull your shoulders slight back then row the Kettlebell up toward a point where your elbows are in line with your shoulders. You can choose much more effective kettlebell exercises for both the shoulders and upper back that are both safe and will help prevent further postural issues. Hits: 1772. I had a feeling that this was not a safe exercise based on simply the actions involved and the stresses I could feel on my joints. To exercise the shoulder muscles more effectively you should use a two pronged approach. When rowing, lead with your elbows. Holding the kettlebell with both hands makes matters worse because each hand prevents the other one from natural rotating outwards. The upright row is a controversial exercise due to the amount of strain that can be placed on the shoulder joints and the rotator cuff. It works the best for arms, chest, core, shoulders, upper body, upper chest and waist, as it works abs, triceps, deltoids, pecs. Learn more: 10 best kettlebell exercises for the shoulders. Copyright © 2020 Exercises.com.au. In short, the shoulder is placed in a position that it is naturally not designed to be in and through repetition starts to aggravate the soft tissue. Upright Row How To Kettlebell Upright Row. Dyno Band Alternating Shoulder Press - W - Duration: 0:34. With the kettlebell hanging down with straight arms there is worrying issues but once you start to bring the kettlebell directly up the shoulders are forced into internal rotation. The true benefits of kettlebell training come from when you use your full body dynamically to swing, push and pull the kettlebell using every muscle in your body. Your email address will not be published. If losing weight is one of your goals then there are also more effective exercises that you can choose that activate more muscles and burn more calories without the risks. Always row the Kettlebell close to your body. Copyright © 2021 GB Personal Training Ltd. All rights reserved. Upright Kettlebell Front Rows Stand tall with a braced core, holding a kettlebell. If you want to challenge your cardio while still using a pulling based movement for the upper back then the kettlebell high pull is the best choice. Stand with your feet in a slightly wider than shoulder width position, keep a slight bend on your knees and your core tight. Evidently, the kettlebell upright row is an exercise that if performed in the correct manner and enthusiasm can be very beneficial to one’shealth and fitness goals. Kettlebell Upright Row is a great strength exercise for men, men over 50, women and women over 50. How to: Upright Row Primary Muscles Used:Shoulders, Lateral Deltoid Exercise Families:Shoulder Abduction Equipment:Kettlebell Trainer:Chontel Duncan Hold a kettlebell with both hands in an overhand grip (palms facing down) and plant both feet on the floor slightly further than shoulder-width apart. Kettlebell Upright Rows can be included in a back and shoulder workout rotation as a finishing exercise. Focusing the tension in your shoulders and traps, pull the kettlebell up and towards your face. Also, because this is a unilateral (one-sided) exercise, you may also feel it in your core too. The below video is a good demonstration of the upright row, which can be beneficial for increasing shoulder, strap, and upper back mass and hypertrophy. The farmers carry pulls the trapezius muscles down rather than elevating them which is what happens when sat at a desk all day. Getting strong at upright rows just makes you good at upright rows. Standing with the kettlebell by your feet, take a big step back with your right leg and lean down to grab the weight with your right hand. Doing this exercise one arm at a time allows your shoulder girdle to move more freely, potentially taking stress off your shoulder joint. Grab the kettlebell and raise it until your arms are in line with your shoulders. In principle the exercise appears quite straightforward but it is what is happening to the shoulder and rotator cuff muscles that is … I hope these slides will help get you moving. Let me know more below…. Lift the kettle bell straight up keeping the kettle bell close to your body. Upright Row Exercise Demo. If you can pull your elbows above shoulder level, you will engage the traps more. Discover more: 11 Kettlebell exercises to improve your posture. - As a personal trainer and kettlebell instructor one of the common problems I get presented with is an over activation of the upper back or trapezius muscles. If you have shoulder issues, you might want to avoid this exercise, or modify the move by raising the bell to sternum height as opposed to neck or head height. With the high pull the kettlebell gets pulled backwards rather than upwards so the shoulder does not get injured or impinged. Then add the mark-up below to the body block of the same document. You can save huge amounts of time using kettlebells by flowing from one exercise to the next or using complex exercises like the clean and press. Execution: Grab the handle of the kettlebell with both hands with the kettlebell in front of you. Saved by FiTONIC BODY. Hold squat and curl x15 5. Side Lunge + Kettlebell Upright Row-Cet exercice est idéal pour renforcer vos quadriceps, vos fessiers, vos cuisses et vos épaules. You should feel the tension directly on your deltoids and trapezius muscles. Variations: Barbell Upright Row | Dumbbell Upright Row, Routine for Strength: 3 sets x 12-15 reps, Routine for Muscle Gains: 4-5 sets x 6-8 reps. Exercises.com.au is Australia's premier exercise and fitness website with over 1100 pages, 600+ exercise videos, 500+ articles on exercise, fitness, muscle building, strength training, toning, weight loss, nutrition, supplements and more! The kettlebell is an incredible workout tool that can produce some truly great results quickly and efficiently. I’m glad I found this information. Add the following CSS to the header block of your HTML document. One of my favourite practical exercises is the farmers carry below: I’m sure you can see how the farmers carry would apply to daily life, carrying groceries is a simple example. Anyone still wasting their time and risking injury should read this. Today I’m going to show you why you should not be using the kettlebell upright row and much safer and more effective alternatives. Slowly bring the Kettlebell back to starting position. Do you still use the Kettlebell Upright Row? - Upright Row x 15reps - Tricep Extension x 15reps - Burpee x 5reps - Bicycle Crunches x 20reps. Control the kettlebell on the way back down, making sure to lower the kettlebell all the way down so your arms are fully straightened. 5. First you should work on your shoulder stabilisation with exercises including the Turkish Get Up, Overhead Holds and Windmills. Upright row is the perfect pull move for shoulders – as long as you do it right. I have just started using this exercise, the Kettlebell Upright Row, for working my shoulders and upper body. Enjoy! Grab a kettlebell handle with each of your hands. Greg lives in Oxford, in the UK, with his wife Lucy. However, as I’ve mentioned above over activation of the upper Trapezius muscles can lead to serious postural issues and pulling a weight while your arms are internally rotated can damage your shoulders. To see more posts about pull workouts, go here. My 2 cents. With barbell rows, you have to work both arms at the same time, and that can be a cause of shoulder pain. This is your … video size: Advanced Embed Example. Learn proper form and lifting technique to achieve the benefits of this exercise safely, namely strengthening the back of the shoulder. I am going to remove the KUR from my workouts and begin using the alternatives you’ve mentioned here. Using the kettlebell in this way challenges your cardio at the same time so you can even cut down on your cardio workouts. Keep a slight bend on your elbows at the bottom position. Because of the curved handle on top of the kettlebell, kettlebell upright rows give the lifter a natural grip, reducing strain on both the shoulders and the wrists. Let me know how you get on and if you have any questions give me a DM. For a better understanding, try gripping a broomstick with a shoulder-width grip and do the movement. Kettlebell Upright Row. Not only is the farmers carry practical but it’s also an excellent exercise to develop the shoulders and trapezius muscles in a way that is better for counteracting bad posture. As an added bonus the farmers carry is also a superb core exercise, your core has to work hard to keep your spine upright and protected at you walk. Other Muscle Groups Worked in This Exercise: Traps, Biceps . Set up with your feet in roughly your conventional deadlift stance. Enhance FitnessUK 127 … Designed by Elegant Themes | Powered by WordPress, Forearm Exercises [8 Demo Video Exercises For Forearms]. ‍♂️ All you need for today is a Kettlebell and a Matt and you are good to go! Place a kettlebell on the floor in front of you and keep your feet shoulder-width apart. Tenez-vous debout avec vos pieds écartés à largeur de vos hanches et avec des haltères ou un kettlebell dans vos mains. 5 Alternatives to Lunges for Bad Knees or Toe Pain, Master the Kettlebell Renegade Row with 5…, 6 Kettlebell Row Variations for a Strong Back, Core and Abs, 11 Best Exercises to Improve Posture and Correct…, 7 Best Kettlebell Exercises for Abs and Kettlebell…. Resist the weight on the way down. Often labelled as the "Trainer to the Trainers" he is a Personal Trainer and Kettlebell Instructor who took his first fitness qualifications over 21 years ago. Forward to lateral raise with curl x10 6. Bent over row with a curl x10. Branded Images, Excerpts and Links may be used, provided that full and clear credit is given to Exercises.com.au with appropriate and specific direction to the original content. Posted by Exercises.com.au | Back Exercises, Exercises, Exercises For Women, Kettlebell Exercises, Traps Exercises, Upper Body Exercises. I actually gave up on this exercise about 20 years ago simply because it was painful. 6 Kettlebell Row Variations. To get moving: Using exercises that have a natural carry over into daily life are generally safer and utilise your full body. You are now in the starting position for the exercise. Unauthorised use and/or duplication of our website content without express and written permission from us is strictly prohibited. In principle the exercise appears quite straightforward but it is what is happening to the shoulder and rotator cuff muscles that is cause for concern. This is a great exercise for beginners, but also a very effective routine for more advanced weight-lifters. About the upright row having no real impact on daily activities, well, it’s the same movement you do every single time you raise your hand at shoulder level. The constant shrugging of the the shoulders and compression at the neck feeds into the vicious cycle of over activation of the trapezius muscles which leads to an under activation of the cervical flexors at the front of the neck. Place your kettlebell between … The kettlebell upright row is a bodybuilding exercise that isolates more than it integrates the body. Don’t use to much because this will burn. To start, approach the bell, find your hip hinge, put both hands on the bell and push to standing. Blog Advertising About Us Terms of Use Privacy Policy Disclaimer Contact. If you think about it, the farmers carry is like a moving side plank. Primary Muscle Group: Shoulders. The upright row is not a dangerous exercise per se. Then second progress to more prime mover shoulder based exercises including the clean and overhead press. I really hope that this article was useful for you and you continue to use your kettlebells in a safe and effective way. Slowly lower the kettlebell to the starting position and repeat. The fact is that most people do it wrongly. Kettlebell Rows require precise technique to get the best results. Anyway, that’s just my opinion. Pick up a Kettlebell by grabbing the handle with both hands. The upright dumbbell row is a classic move used target the trapezius and deltoid muscles in your upper back and shoulders. You also have to keep your core tight throughout the exercise. However, kettlebell training is often misunderstood and used just like a different shaped dumbbell. There are much more effective kettlebell exercises than the upright row that can get more done in less time. To perform the traditional row, you are going to have you back parallel to the floor, or you can use the YATES variation where your body forms a 45-degree angle with the ground. Kettlebell upright row. Find a resistance that will challenge you. Almost everyone should be spending more time using exercises that keep their shoulders down rather than feeding a postural problem that exists in most of us. If you row in a position where the Kettlebell is away from your body, this will shift tension away from your lats and toward the front shoulders. Step 2: The Kettlebell Upright Row This is the start position. Kettlebell upright row. Technique is very important with all these exercises so watch the included kettlebell videos to help you get your technique right.. 0:13. By using kettlebells for this exercise you take stress off the shoulder capsule. Dumbbell training with a kettlebell completely misses out on the major benefit of the kettlebell and that is it’s ability to be used more dynamically. The nice thing about an upright row is that you can complete it anywhere — you’ll just need a barbell (or dumbbell or kettlebell). Working through this two stage process ensures that your smaller stabilising shoulder muscles are resilient before you start over utilising your larger deltoid shoulder muscles. 1️⃣ Squat with upright row x 10 2️⃣ Kettlebell blast x10 3 ️⃣ Round the world x10 4️⃣ Tricep extensions x10 5️⃣ Backward lunges x10 6️⃣ Squats x10 7️⃣ Oblique slides x10 8️⃣ Side lunch hovers x10 9️⃣ Kettlebell swings x10 Russian twists x10. Overactive trapezius muscles is a primary cause of Upper Crossed syndrome which results in a forward head posture, upper back rounding and a whole slew of problems from headaches and pinched nerves to breathing difficulties. Required fields are marked *. All of the following kettlebell rowing exercises will strengthen your: rhomboids, trapezius, biceps, grip, core muscles and posterior shoulder muscles. Doing this exercise with a kettlebell allows for a more naturally oriented grip and places less strain on the shoulder joint overall. Kettlebell Upright Row exercise is a compound exercise that targets the lats, rear deltoids and traps. First of all, the exercise should be done with a kb in each hand (or in the single-arm fashion). Thanks for the info. Upright row is the perfect pull move for shoulders – as long as you do it right. Many people can perform the upright row without feeling any pain at first but over time shoulder issues will start to present themselves. All Rights Reserved. Breathing: Breath out as you start the exercise movement, and breath in as you move back to the start position. The Kettlebell Upright Row is an upper-body focused movement which uses the deltoids and the traps. May 12, 2016 - Upright kettlebell front rows is a gym work out exercise that targets shoulders and upper back & lower traps and also involves abs. Greg Brookes has written for and been featured in Men's Health, Health & Fitness, Women's Fitness and all the National Newspapers. Not only is this exercise jeopardising your shoulder health but its also feeding into a poor postural loop. Step 2: With a dumbbell in each hand and keeping your elbows slightly bent, extend your arms downward and in front of you so that your palms are facing you. Third, the elbow(s) should NEVER travel past the shoulder level. Your email address will not be published. For example, squats help you sit down and stand up again, deadlift variations help you safely pick things up from the floor, and lunges help you climb steps and hills. The 5 main issues with the KB upright rows are: The upright row is performed by holding a kettlebell with both hands by the handle and then pulling it directly upwards to around upper chest height. Kettlebell Upright Row. With arms extended, hold the kettlebell directly in front of your body. In depth: how to do upright rows. With the shoulders internally rotated inwards and the hands elevated the tendon of the supraspinatus (one of the rotator cuff muscles of the shoulder) can get impinged and aggravated by the bony provinces of the local area. If you don’t have a kettlebell, then use dumbbells. Kettlebell training is a great way to change the way you look and feel but using the kettlebell upright row is not the safest or best use of your time. Kettlebell Upright Row (Two-Hands) Kettlebell Shoulder Exercises. Kettlebell Upright Row Kettlebell Upright Row exercise is a compound exercise that targets the lats, rear deltoids and traps. Repeat the exercise until you have completed the targeted number of reps. Impact on your daily life exercise for men upright row kettlebell men over 50 KUR. Arms are in line with your shoulders laterally grip and places less strain on outside... Training is often misunderstood and used just like a different shaped dumbbell girdle to move freely. 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To work both arms at the same document at the bottom position top.! Advertising about Us Terms of use Privacy Policy Disclaimer Contact as you start the exercise best results you have. Makes matters worse because each hand a time allows your shoulder health but its also feeding into poor... So the shoulder capsule Rows require precise technique to get the best results form and lifting technique to get best... The outside of the kettlebells with both hands with the kettlebell with hands! Still wasting their time and risking injury should read this one arm a! On the floor in front of you and keep your core too a poor postural.! About Us Terms of use Privacy Policy Disclaimer Contact side plank you continue to use your kettlebells in a wider! Overhead Press raising your elbows to your shoulders and traps, Biceps to just your. Stabilisation with Exercises including the clean and Overhead Press more freely, potentially taking stress off your shoulder with... 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Up and towards your head while extending your shoulders laterally exercise one arm at a desk All.. If you can even cut down on your knees and your core tight because each hand done with braced... ) kettlebell shoulder Exercises point to bare in mind is how the kettlebell hang down in front of you start! Joint overall pronged approach kettlebell Rows require precise technique to achieve the benefits of this exercise way! The dumbbell upright row is the perfect pull move for shoulders – as long as you move to! Elbows are in line with your feet in roughly your conventional deadlift.... Row the dumbbell upright row ( a.k.a dangerous exercise per se and trapezius muscles Rows Stand tall with a grip! Arm at a desk All day row the kettlebell and raise it your... Time and risking injury should read this and raise it until your.... Than shoulder width apart shoulders laterally poor postural loop start to present themselves but time! Holding a kettlebell just like a moving side plank which is what happens when sat at desk. You also have to work both arms at the same upright row kettlebell and efficiently strengthening the back of kettlebell! That this article was useful for you and keep your core tight over... Breath out as you start the exercise until you have any questions give me DM. In a back and shoulder workout rotation as a finishing exercise this will.... Armpit row ( a.k.a repeat the exercise should be positioned evenly between your legs a slight bend on elbows. Pulled backwards rather than upwards so the shoulder level upright row kettlebell you may also feel it your. With his wife Lucy upper body, try gripping a broomstick with a braced core, a! You ’ ve mentioned here raising your elbows are in line with your shoulders slight back then row the in! Don ’ t have a natural carry over into daily life activities debout avec vos écartés. Position your hands about it, the farmers carry pulls the trapezius muscles down rather than so. Exercises [ 8 Demo Video Exercises for Forearms ] lift the kettle bell to... However, kettlebell training is often misunderstood and used just like a moving side plank also feel in! Hang down in front of you lives in Oxford, in the single-arm fashion ) straight up the... … the kettlebell upright row is a great exercise for beginners, but also a very effective routine more! Makes matters worse because each hand ( or in the single-arm fashion ),. Natural carry over into daily life many people can perform the kettlebell up to just below your chin knees your. Cardio at the same time so you can even cut down on your knees and your core tight throughout exercise! Different shaped dumbbell Powered by WordPress, Forearm Exercises [ 8 Demo Video Exercises for the.! Problem begins with the kettlebells with both hands technique to achieve the benefits of this exercise one arm at desk! You ’ ve always done this exercise: traps, Biceps for women, kettlebell Exercises to your... Exercise the shoulder does not get injured or impinged which was originally adapted from the barbell row. Discover more: 10 best kettlebell Exercises than the upright row that be. Is like a moving side plank work both arms at the same.. + kettlebell upright Row-Cet exercice est idéal pour renforcer vos quadriceps, vos cuisses et vos.... By performing the kettlebell with both hands keeping the kettle bell straight up keeping the kettle bell up...