Kettlebell Exercises For Back | Bodybuilding, Supplements, Diets ...

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Alternating Renegade Row

Position yourself in the basic push up position and place your hands around kettlebell handles, slightly wider than shoulder width apart
Your feet should be slightly apart, about the width of your hips, with your toes on floor and keep your stomach tight.
Straighten your arms and keep your body raised off the floor. Always maintain a slight bend in the elbows.
With one hand slowly lift the kettlebell in a rowing position towards your chest.
Slowly return to the starting position and repeat with the other hand.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
Two Arm Kettlebell Row

Stand with your feet shoulder width apart and knees slightly bent.
Bend at the hips with your back straight. Hold a kettlebell in each hand with palms facing each other and let your arms hang down.
With both arms, slowly pull both kettlebell?s up to your body and squeezing the shoulder blades together.
Slowly lower back down.
Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).
One Arm Kettlebell Row

Stand with your feet shoulder width apart and knees slightly bent.
Bend at the hips and knees and keep your back straight. Take one hand and place it on something stable that is approximately waist height to support your upper body.
Hold a kettleball in other hand with your palms facing inward and let arm hang straight down.
Keeping your elbows close to your body, pull the kettlebell up to body and squeeze your shoulder blade at top of movement.
Slowly lower back down.
Repeat with the other hand and do 10-20 reps and 3-5 sets (beginners do 1-2 sets).
Low Back Extension

Stand with your feet shoulder width apart and keep your legs straight.
Grasp a kettlebell with both your hands and let it hang infront of you (for more weight grasp a kettlebell with each hand).
Slowly bend your back forward, keeping your back straight and your abs tight.
Slowly rise back up.
Repeat doing 10-20 reps and 3-5 sets (beginners do 1-2 sets).

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Source: http://stek.org/health-fitness/fitness-programs/kettlebell-exercises-for-back/

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