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

Pull-ups are a demanding but rewarding bodyweight exercise. They target the upper body, especially the back and arms, enhancing upper body strength and muscle definition. A staple in fitness regimes for noticeable strength gains.

Med Ball Decline Bench Press

The Med Ball Decline Bench Press is an effective workout for boosting upper body strength, improving coordination, and building muscle mass. Using a medicine ball adds resistance and enhances grip strength.

Hex Bar Jump Squat

Hex Bar Jump Squat boosts total body strength, stability, and power. It targets the lower body, engages the core, and enhances balance. Ideal for athletes seeking improved performance in fast-paced sports.

Start your fitness journey today

Enjoying exercises like Kettlebell Back Extension, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.

Work with a trainer