Intense 5-Minute Kettlebell Back Workout
What’s going on, Aliens! Today, we are going to take on an intense back workout using only a kettlebell.
This kettlebell back workout may only take 5 minutes, but it will absolutely challenge you.
Let’s get them gains together!
TOTAL LENGTH: 5 minutes
INTENSITY LEVEL: High
EQUIPMENT NEEDED: A kettlebell
Skill level
BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.
INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.
ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.
Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. This is a very intense circuit, so be sure to choose a manageable weight to lift for five minutes.
If you need to take a quick break, take one and get right back at it. The key is always progress over perfection!
1. Power Close Row
Setup:
a) Place the kettlebell on the ground in front of you and assume a standing position with your feet shoulder width apart.
b) Hinge at the waist until your back is roughly parallel to the floor.
c) Grab the kettlebell with a double overhand grip and engage your core.
Action:
a) Contract your back to row the kettlebell up to your chest.
b) Squeeze your back hard in this position and return the kettlebell to the floor.
c) Repeat!
2. 1-Arm Underhand Row
Setup:
a) Grab the kettlebell with an underhand grip in one hand and assume a standing position with your feet shoulder width apart.
b) Hinge at the waist until your back makes a roughly 45 degree angle with the floor and engage your core.
Action:
a) Contract your lat to bring your elbow up and back as you row the kettlebell upwards.
b) Squeeze your lat hard in this position and return to the starting position.
c) Repeat this motion for 30 seconds and switch to the other arm!
3. Alternating Y-Back
Setup:
a) Grab the kettlebell with an overhand grip in one hand and assume a standing position with your feet shoulder width apart.
b) Hinge at the waist until your back is roughly parallel with the floor and engage your core.
Action:
a) With your palm facing back, keep your arm straight as you contract your lat to bring the kettlebell back on a diagonal path slightly away from the body.
b) Squeeze your lat hard in this position and return to the starting position.
c) Pass the kettlebell to your other hand and repeat on that side!
4. Lat Pullover
Setup:
a) Lie on your back with your knees bent and your feet planted firmly on the ground.
b) Grab the sides of the kettlebell handle with both hands.
c) Raise the kettlebell above your chest horizontally with the weighted end closer to your head. Engage your core.
Action:
a) Keeping your arms straight, squeeze your lats and slowly bring the kettlebell behind you until it nearly touches the ground.
b) Squeeze your lats hard at the bottom and contract your lats as well as your chest to bring the kettlebell to the starting position.
c) Maintain tightness in your core and repeat!
5. Top Bottom Supermans
Setup:
a) Lie on your stomach with your legs straight behind you and your arms straight above your head.
b) Grab the sides of the kettlebell handle with both hands.
Action:
a) Contract your upper back and traps to raise the kettlebell off the ground as high as you can.
b) Pause for a moment and return to the starting position.
c) Keep the kettlebell on the ground and raise your legs off the ground as high as you can.
d) Squeeze your lower back and return to the starting position.
e) Keep alternating between raising your upper body and lower body off the ground.
Looking For More Kettlebell Workouts?
Join the Invasion!
This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success!
