The Dead Upright Row with one kettlebell is a compound exercise that targets the muscles in your shoulders, upper back, and traps. Here’s a step-by-step guide on how to perform the Dead Upright Row with one kettlebell:
Video Instructions on How to do a Dead Upright Row with Kettlebell
Muscles Worked:
- Deltoids (shoulders)
- Trapezius (upper back)
- Rhomboids (upper back)
Equipment Needed:
- One kettlebell
Instructions:
- Starting Position:
- Begin by placing the kettlebell on the floor in front of you.
- Stand with your feet shoulder-width apart.
- Hinge at your hips and bend your knees to reach down and grab the kettlebell with one hand.
- Grip and Stance:
- Hold the kettlebell with an overhand grip (palms facing your body).
- Ensure your grip is firm, and your hand is positioned just outside your thigh.
- Setup:
- Keep your back straight, chest up, and shoulders back.
- Engage your core for stability.
- Lift the Kettlebell:
- Lift the kettlebell by extending your hips and knees, bringing the kettlebell up in front of you.
- The movement should be a straight line, and your back should remain flat.
- Elbows Up:
- As the kettlebell reaches your midsection, bend your elbow and lift it towards the ceiling.
- Keep the elbow higher than the kettlebell to engage the muscles in your upper back.
- Upper Body Position:
- Your upper arm should be parallel to the ground, and the kettlebell should be close to your body.
- Avoid leaning back excessively or using momentum.
- Lower the Kettlebell:
- Lower the kettlebell back down to the starting position in a controlled manner.
- Keep your back straight as you hinge at your hips and bend your knees.
- Repeat:
- Perform the desired number of repetitions before switching to the other hand or taking a break.
Tips:
- Start with a lighter kettlebell to focus on form before increasing the weight.
- Keep the movement controlled, and avoid using momentum to lift the kettlebell.
- Engage your core throughout the exercise to maintain stability.
- If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.
As always, it’s advisable to consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing health conditions or concerns.
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