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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Kettlebell Back Extension, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer