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10 Best kettlebell back exercises to ease your pain

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Everyone knows the importance of a strong back, especially if they’re dealing with back pain. But how do you go about strengthening your back safely and effectively? 

Exercise is a great way to feel refreshed. And one great way to do this is by incorporating kettlebells into your routine. You’re probably familiar with kettlebells. They’ve become really popular in recent years as a way to get in shape. But did you know that they can also be used to ease the pain? 

Kettlebells are a great tool for working out your back because they provide resistance in all directions. This makes them perfect for challenging your muscles in multiple ways, and in this article, we’re going to take a look at 10 of the best exercises you can do. 

What is a Kettlebell? 

A kettlebell is a cast-iron weight that looks like a cannonball with a handle attached that you could hold on to and use for various kettlebell exercises. It is used in a type of exercise called kettlebell training. 

Kettlebell training is a unique form of exercise that combines cardiovascular, strength, and flexibility training into one workout. It is an excellent way to burn fat and build muscle, as well as improve your balance and coordination. 

Kettlebells can be used for a variety of Kettlebell back workouts, including swings, squats, presses and snatches which strengthen your Latissimus dorsi (lats), rhomboids, erector spinae, Trapezius (traps), and even your core. They are an excellent way to build muscle and burn fat and can be incorporated into any workout routine. 

What Causes Back Pain? 

There are actually a few things that can contribute to back pain, like muscle imbalances, incorrect lifting techniques, and poor posture. Poor posture is often the culprit, and it is something that most of us are guilty of. We hunch over our computers, we slouch when we watch TV, and we even slept hunched over in a ball when we were kids. 

All of this poor posture adds up, and eventually, it leads to back pain. Another culprit is weak muscles. When your muscles are weak, they can’t support your spine properly, which can lead to pain and discomfort. And that’s where kettlebells come in. 

Kettlebells are a great way to strengthen your back muscles, and the best part is that you can do them anywhere. So, if you’re experiencing back pain, give these exercises a try, and you can do them to improve your posture and ease your back pain. 

Upper Back Kettlebell Exercises  

There are many kettlebell exercises that can help to strengthen and tone the upper back muscles. Here are 3 kettlebell Upper Back exercises to help you feel better. 

Kettlebell Single Arm Deadlift 

If you are a beginner, start with a lighter kettlebell before progressing to heavier weights. If you want to improve your technique, consider investing in a pair of weightlifting shoes. 

Steps to do kettlebell single-arm deadlift: 

  • Inhale, contracting your abdominal muscles to ensure your core is engaged. Learn more about the significance of engaging your core here. 
  • Exhale as you raise the kettlebell to hip level, pressing your heels into the ground and hanging at the hips. 
  • Pause for 1-2 seconds at the top of the movement, keeping your knees soft. Inhale before proceeding. 
  • Lower the kettlebell back into the starting position in a controlled manner while exhaling. 
  • Lastly, returning to the starting position and repeat

Kettlebell Halo 

The kettlebell halo is a great exercise for strengthening the core and shoulders. It is also an effective way to improve balance and coordination. It’s also a great way to increase your range of motion and improve your mobility. 

Steps to do the kettlebell halo: 

  • Start in a standing position with your feet shoulder-width apart and a kettlebell in each hand. 
  • Raise your arms so that the kettlebells are at shoulder height. 
  • From here, begin to circle the kettlebells around your head, keeping your shoulders level and your elbows close to your ears. 
  • Continue circling the kettlebells for 30-60 seconds, then reverse the direction and circle them in the opposite direction. 
  • When you’re done, lower your arms and repeat the exercise if desired. 

Kettlebell horn curl  

The kettlebell horn curl is a great exercise for developing strength and size in the biceps and forearms. This exercise can be performed with one kettlebell or two, depending on your preference. 

Hold a kettlebell with both hands, gripping the sides of the handle rather than the centre. Your arms should be relaxed at your sides. Curl the kettlebell upwards by bending only at the elbow for 3 seconds while breathing out, without moving your upper arm. Then, while breathing in, slowly lower it for another 3 seconds. 

Start with 3 sets of 10 reps on each arm and work your way up to 3 sets 

Lower Back Kettlebell Exercises 

Lower-back kettlebell exercises can help you build muscle, reduce your risk of injury, and continue improving your posture. If you work out with kettlebells, whether at home or in the gym, you can try the lower-body kettlebell workout listed below. 

Kettlebell Bird Dog  

Bird dog is an excellent exercise for increasing core stability and lower back strength. It can also help you reduce back pain and keep you safe from injuries. To do the kettlebell bird dog, you will need a kettlebell and a mat. 

Here’s how to do a kettlebell bird dog: 

  • Place a kettlebell in front of you on the mat. 
  • Sit on your knees with your hands underneath your shoulders and your back as flat as possible. 
  • Brace your abdominal muscles and take an overhand grip on the kettlebell with your left hand, palm facing down. 
  • Raise your left arm in front of you and your right leg behind you until they are parallel to the ground. 
  • Take five to ten seconds to return to the starting position. The effort will be felt in your lower back. 
  • That’s one repetition per side. Rep the first rep on the opposite side using the same steps. 

Kettlebell deadlift 

The kettlebell deadlift is a great exercise for building strength and power. It is a compound movement that works the muscles of the entire body, including the hamstrings, glutes, back, and shoulders. 

Start by placing the kettlebell on the ground in front of you. Position your feet hip-width apart and bend your hips back to lower your body down to the kettlebell. Grab the kettlebell with both hands and stand up, keeping your back straight. Reverse the motion to lower the kettlebell back to the ground. That’s one rep. Complete three sets of six to eight reps. 

Kettlebell Good Morning  

The Kettlebell Good Morning exercise is excellent for warming up before a workout, as a mobility exercise, or as an active recovery exercise during a workout. The Kettlebell Good Morning primarily works the Hamstrings, which are in charge of hip extension and hip hinging. 

Here’s how to do a good morning with a kettlebell: 

  • Stand upright with your feet shoulder-width apart, holding a kettlebell in your hands. 
  • Maintain your elbows pointing forwards while holding the kettlebell behind your head. That is the starting point. 
  • Lean your torso forwards until your chest is parallel to the ground by pushing your hips back and slightly bending your knees. As you lower your upper body, you’ll notice a stretch in your hamstring. 
  • Hold that position for a few seconds before slowly returning to the standing position. That will be your only repetition. 
  • Throughout the movement, keep your spine in a neutral position. 
  • Finally, you should do two to three sets of eight to ten repetitions each.


Whole Kettlebell Back Exercises 

While the previous kettlebell back exercises target specific areas, the following are some general kettlebells back fat exercises that are effective for many different areas of the upper and lower back. 

kettlebell Snatch 

The kettlebell snatch is a whole-body exercise that requires a great deal of coordination and strength. It is often used as a CrossFit exercise, and it can be used for both athletic training and strength building. The snatch can be performed with one arm or with two arms, and it can be done with a variety of kettlebell weights. 

You will need two kettlebells and plenty of space for this next kettlebell back exercise. As you will be swinging the kettlebell overhead, avoid areas with a lot of furniture and low lighting.

Here are steps on how to do kettlebell snatch. 

  • Begin by tightening your core muscles. 
  • As you drive the kettlebells backwards between your legs, exhale sharply. 
  • Drive the kettlebells upwards while exhaling, using the momentum from your hip hinge. 
  • Instead of being driven into the rack position, the kettlebells should be driven upwards in one smooth motion. If you keep your elbows close to your torso during the lift, you will be able to control the movement better. 
  • Hold the kettlebells in the overhead position for 1-2 seconds before inhaling. 
  • Exhale as you carefully reverse the movement, returning the kettlebells to their starting position and driving them back between your legs in preparation for another repetition. 

Swing the kettlebell 

The kettlebell swing strengthens your abdominal muscles, which helps to keep your spine stable. It tones your shoulders, arms, and back as well. The swing is a compound movement that involves the use of multiple muscle groups, making it an excellent exercise for those looking to improve their athletic performance. 

While the kettlebell swing can be performed with a variety of different weights, it is important to start with a weight that is manageable for you. As you become more comfortable with the exercise, you can gradually increase your kettlebell weight. 

Swing a kettlebell between your legs and then overhead, holding it in both hands. Use the weight’s momentum to propel you forwards and create a powerful swinging motion. Land with your knees slightly bent and your back flat while breathing out. Perform three sets of 20 reps each. 

Kettlebell High Pull 

The mid-back is the primary target of the high pull. This exercise works the muscles in the mid-back and raises the heart rate. To perform the high pull, you must have strong wrists and hips to swing the kettlebell and good timing. 

Steps to do Kettlebell high pull: 

  • Stand tall and slightly spread your legs with the kettlebell between your legs. 
  • Lift the kettlebell off the ground using one or both hands. 
  • Pull the elbows up and bring the kettlebell around the chin as the body returns to its original standing position. 
  • Once you’ve reached chin height, let the kettlebell swing down between your legs. 

Kettlebell Plank Row 

The plank row engages the upper back and core muscles. This is one of the more advanced kettlebell back exercises. This is because the plank row requires you to be able to hold the plank position for a minute. One or two kettlebells can be used. 

Steps to do Kettlebell plank row:  

  • Get into a plank position with your hands firmly gripping the kettlebell handle directly below your shoulders on the ground. 
  • Pull the kettlebell towards your chest, your elbows behind your back, and your gaze to the ceiling. 
  • To complete a rep, return the kettlebell to the ground. 


How do you determine the right kettlebell weight for you? 

So, you’ve decided that kettlebells are the way to go for your back pain. That’s great! But now comes the tricky part—determining which weight is right for you. 

Kettlebells come in a variety of weights, and it’s important to choose one that’s challenging but not too difficult. You don’t want to start out with a weight that’s too heavy and end up hurting yourself. So how do you determine the right weight? There are a few factors you need to consider before you can choose the right kettlebell weight for your needs. 

There are a few factors to consider when choosing the right kettlebell weight for you. First, think about your fitness level and what type of exercises you’ll be doing. If you’re new to kettlebells, you’ll want to start with a lighter weight so you can get used to the movement. If you’re a more experienced kettlebell user, you can go for a heavier weight to challenge yourself. 

Secondly, think about your goals. Are you trying to build muscle, or are you just looking for a way to get some cardio in? The weight you’ll need will be different depending on your goals. If you’re just starting out, it’s a good idea to be on the side of lighter weights. You can always increase your weight as you get stronger. 

The bottom line is that finding the right weight is crucial for getting the most out of your back exercises. So, take your time, be patient, and find the weight that’s perfect for you. 

Benefits of Back Exercise 

Back exercises can help you burn more calories, improve your posture, and reduce your risk of injury. While a strong and toned back is a definite eye-pleaser, it is more than just something to flaunt. 

Here are some of the real benefits of a good kettlebell back workout: 

It helps to improve your posture 

Many people’s postures have been ruined by desk jobs and smartphones. Regular back and shoulder exercises to strengthen your muscles will help you straighten your spine. 

It lowers the risk of injury 

Because the back is the foundation of almost all your movements, it is a common problem area. Incorporating a high-quality back workout into your routine can assist in addressing this issue by stabilising the spine and lowering the risk of potential back pain. 

Lower back pain can be avoided 

A good back workout will help to improve spine stability and reduce the risk of potential back pain. 

It increases calorie burn 

The back has many muscles that, if developed, will help you burn more calories while working out and even afterwards. 


You’ve been dealing with back pain for a while now, and it’s been really tough to get through the day. You’ve tried all sorts of exercises, and nothing seems to be helping. But then you hear about kettlebell back exercises and decide to give them a try. 

Not only do the exercises help ease your pain, but they’re also a lot of fun. You feel stronger and more flexible after just a few sessions, and you can’t wait to see how much better you’ll feel after a few months. 
If you’re dealing with back pain, give kettlebell back exercises a try – you won’t regret it. 

Frequently Asked Questions About Kettlebell 

How to Get Started with Kettlebells? 

Here are great kettlebell back exercises for your back issue and how to get started: 
1. Kettlebell Deadlift: This is a great exercise to build strength in your lower back. Start by standing with your feet hip-width apart, holding a kettlebell in your left hand with your palm facing your body. 
2. Full-body exercises such as the kettlebell swing, thruster, and clean and press will help you burn fat throughout your entire body. Kettlebells combined with a healthy diet can help you lose back fat. : This is a great exercise for targeting your upper back muscles. Start by lying on your stomach on the floor with a kettlebell in your left hand. After rowing the weight up, lower it back down. 
3. Kettlebell Reverse Fly: This is an effective exercise for strengthening the muscles in your upper back. Start by standing with feet hip-width apart, holding a kettlebell in each hand with your palms facing each other. 
4. Kettlebell Swing: This is an excellent exercise for working your entire back, as well as your glutes and hamstrings. Start by standing with feet hip-width apart, holding a kettlebell in both hands with your palms facing in. 
5. Kettlebell Clean: This is another great exercise that works the entire back muscles. Start by standing with feet shoulder-width apart, holding a kettlebell in your left hand with your arm extended straight in front of you. 

Can I Exercise My Back Every Day? 

Back muscles, like all other muscles in the body, require time to rest and recover after a workout. 

We recommend that you rest your back for at least one day after each workout; depending on the extent of the workout, you may need to rest for longer. 

What are the steps to do Single Arm, Kettlebell Swing? 

Steps to do single-arm kettlebell swing: 
Step 1 – Place your feet slightly wider than shoulder-width apart. Your knees should be bent slightly, and your hips should be pushed back. With your right hand, grasp the kettlebell handle and extend your left arm out from your side. 
Step 2 – Begin by swinging your right hand between your legs. Make sure the kettlebell handle is slightly higher than your knees. 
Step 3- Squeeze your glutes and lift your chest to propel your hips forward. The kettlebell should be able to swing forwards on its own. Return to the starting position slowly and repeat with the other arm.

How do kettlebells help you lose back fat? 

Full-body exercises such as the kettlebell swing, thruster, and clean and press will help you burn fat throughout your entire body. Kettlebells combined with a healthy diet can help you lose back fat. 


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