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This month, youre going to build that ultrastrong back, thanks to Eric Leija (a.k.a. Primal Swoledier ), kettlebell coach and creator of the new Mens Health video program Kettlehell . Leija specializes in kettlebells, but you can easily use dumbbells for this workout instead. Either way, youll pack on the strength and muscle you need to improve your posture and minimize shoulder and back issues.
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Blast Your Back With a Kettlebell in 4 Weeks
Directions
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Do this workout 3 times a week, using either dumbbells or kettlebells. Rest 1 day between back sessions. On days you dont do it, aim to do 3 sets of 20 bodyweight squats, 3 sets of 15 pushups, and 3 30-second planks.
The Kettlebell Back Blaster Workout
Do each of the following exercises in order. Do paired exercises as a superset: Do a set of the a exercise, then immediately do a set of the b exercise, then rest for 30 seconds.
1. Childs Pose with Thoracic Rotation
1. Single-Arm Deadlift
Stand over a kettlebell in an athletic stance. Hinge at your hips, push your butt back, and grip the kettlebell with your right hand. Working to keep your hips and shoulders square, stand up, squeezing your glutes.
2. Single-Arm Gorilla Row
Hinge forward and push your butt back to return the kettlebell to the floor. Tighten your core. Pull the kettlebell upward with your right arm, until your upper arm is nearly parallel to your torso.
3. Single-Arm Snatch
Return the bell to the floor. Explosively stand, pulling the bell upward and keeping it close to your torso. As the bell rises, punch it into an overhead position. Lower it to your shoulder, then to the floor.
Eb says: Go slowly your first time through, then gradually speed up.