One-Arm Kettlebell Row
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General info
One-Arm Kettlebell Row video
How to perform exercise
- Поставьте гирю перед ступнями. Для устойчивости поставьте противоположную рабочей руке ногу вперёд и упритесь в неё свободной рукой. Слегка согните колени и наклоните корпус вперёд.
- Возьмите гирю за ручку и на выдохе потяните ее к животу, отводя лопатку назад.
- На вдохе опустите гирю вниз.
- Повторите необходимое количество раз. Поменяйте положе и повторите упражнение с другой руки.
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Traps, and auxiliary muscles: Biceps, Lats
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
Exercise substitutions
You can try replacing the exercise «One-Arm Kettlebell Row» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
One-Arm Kettlebell Row
Author: AtletIQ: on
One-Arm Kettlebell Row — The benefits of exercise, how to properly perform and how many sets to do..
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