Single Arm Kettlebell Bird Dog Row

Instructions for proper form

1. Start in a quadruped position on a flat bench with one knee and one hand on the surface, your opposite leg extended behind you. 2. Hold the kettlebell in the free hand with a neutral grip, arm extended toward the ground. 3. Engage your core and maintain a straight back. 4. As you exhale, pull the kettlebell towards your hip, leading with your elbow while keeping your arm close to your body. 5. Squeeze your shoulder blade at the top of the movement. 6. Lower the kettlebell back to the starting position while controlling the movement. 7. Switch to the other arm and repeat. Maintain a neutral spine throughout the exercise to avoid strain.

Common mistakes to avoid

1. Rotating the torso or hips instead of keeping a stable core. 2. Allowing the back to sag or arch excessively. 3. Using momentum to swing the kettlebell rather than controlling the movement. 4. Not fully extending the arm at the bottom of the movement. 5. Failing to engage the core.

Benefits

Specific benefits of the exercise

The Single Arm Kettlebell Bird Dog Row targets the latissimus dorsi effectively while also engaging the core and stabilizing muscles, promoting greater strength and stability throughout the upper body.

Expected results and timeframe

With regular practice (2-3 times a week), individuals can expect improvements in back strength, stability, and posture within 4-8 weeks, depending on consistency and overall workout routine..

Who this exercise is best for

This exercise is best for intermediate fitness enthusiasts looking to strengthen their upper back, improve core stability, and enhance overall functional fitness. It’s also suitable for individuals who enjoy incorporating kettlebells into their training.

Scientific studies supporting its effectiveness

Research indicates that unilateral exercises like the Single Arm Kettlebell Bird Dog Row can improve muscle imbalances and enhance core stability (referencing studies on unilateral training and its effects on strength and stability).

Variations

Beginner modifications

For beginners, perform the exercise without weight to master the form first. Alternatively, use a lighter kettlebell and focus on controlled movements. You can also perform the exercise in a kneeling position instead of quadruped.

Advanced progressions

For advanced progressions, increase the weight of the kettlebell, extend the range of motion, or incorporate a stability ball for your supporting hand to increase core activation. Another progression is to incorporate a twist at the top of the row to engage more upper back muscles.

Integrations

Complementary exercises

Exercises that complement the Single Arm Kettlebell Bird Dog Row include pull-ups, seated rows, and face pulls, which all target back muscles and promote overall upper body development.

Super set recommendations

Super set with kettlebell swings or push-ups to create a balanced upper and lower body workout while maximizing time efficiency and muscle engagement.

Sample workout routines

Incorporate into a full-body workout routine targeting the upper body: 1. Warm-up: Dynamic stretches. 2. Bodyweight squats. 3. Single Arm Kettlebell Bird Dog Row (3 sets of 10 reps each arm). 4. Bench Press (3 sets of 8-10 reps). 5. Cool down: Stretching.

Exercise combinations

Combine with core exercises such as planks or bird dogs to create a well-rounded workout that focuses on stability, strength, and endurance.

Best time to do this exercise in your workout

This exercise is best performed during the strength training portion of your workout after completing a proper warm-up but before exhausting your upper body muscles with heavier lifts.