Strength

Kettlebell Back Extension

The Kettlebell Back Extension boosts lower back strength & flexibility. By bending forward then extending up, it enhances stability, reduces injury risk, improves posture and strengthens the core.

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Kettlebell Back Extension instructions

Step-by-step instructions

1

Stand up straight while holding a kettlebell with both hands, letting it hang in front of you with your arms relaxed.

2

Keep your feet shoulder-width apart, bend your knees slightly, and lean forward from your hips, not your waist.

3

Lower your body until it's almost parallel to the floor, keeping your back naturally arched and your abdomen engaged.

4

Use your lower back and glutes to pull your torso up to the starting position, keeping your arms relaxed and the kettlebell hanging down throughout.

5

Repeat the exercise for the desired amount of reps, remembering to keep your movements controlled and steady.

Stand up straight while holding a kettlebell with both hands, letting it hang in front of you with your arms relaxed.

Keep your feet shoulder-width apart, bend your knees slightly, and lean forward from your hips, not your waist.

Lower your body until it's almost parallel to the floor, keeping your back naturally arched and your abdomen engaged.

Use your lower back and glutes to pull your torso up to the starting position, keeping your arms relaxed and the kettlebell hanging down throughout.

Repeat the exercise for the desired amount of reps, remembering to keep your movements controlled and steady.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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