Kettlebell Exercise Bent Over Rowing with the Smashbell
- Degree of Difficulty 30% 30%
- The upper body is kept straight and bent forward. One arm is extended and holds the Smashbell slightly over the floor.
- Stand with feet at hips width and the knees slightly bent.
- Keep the Smashbell close to the body and pull it upwards.
- Extend the arms at the elbow and lower the Smashbell.
- The upper body is bent forward slightly. One arm is extended downwards and holds the Smashbell slightly over the ground. The other arm is folded behind the lower back.
- The feet are set at about hips width. The knees are slightly bent and the buttocks is extended as an extension to the spine.
- From this position, the Smashbell will be lifted up. The arms should be bent at the elbow joint. Staying close to the body, the elbow is lifted above the back using the strength of the biceps, until the hand with the Smashbell is at chest height and the angle of the elbow is at 60°.
- With a straight back, the Smashbell is lowered into the starting position, so that the elbow is extended again.
Pull the elbows upwards as close to the body as possible.
Additional exercise instructions
Bent over rowing with the Smashbell trains the biceps as well as the upper back and the back of the shoulder.
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