Ballistic Row (Kettlebell)

A dynamic rowing variation with explosive hip extension, combining posterior chain power with back muscle engagement.

Instructions

1. Stand with feet hip-width apart, holding a kettlebell in one hand at your side.
2. Hinge at the hips, keeping your back straight, allowing the kettlebell to hang in front of your leg.
3. Explosively extend your hips and drive your elbow upward, pulling the kettlebell to your ribcage.
4. Keep your elbow close to your body throughout the pull.
5. Control the kettlebell as it returns to the starting position in front of your leg.
6. Complete your set on one side, then switch arms.

Tips

• Initiate the movement with hip extension rather than arm strength.
• Keep the kettlebell close to your body throughout the movement.
• Squeeze your back muscles at the top of the pull.
• Control the descent to build eccentric strength.
• Maintain a neutral spine throughout the movement.
• Perform equal reps on both sides for balanced development.