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Kettlebell Ballistic Row

Kettlebell Exercise: Ballistic Row

Written by Onnit Academy
July 22, 2014
Updated May 15, 2016

Summary

The Ballistic Row is an excellent exercise to build a powerful back, core and arms. Maintaining core tension will alleviate pressure on the lower back . Make sure to do this in a place where dropping the kettlebell won’t cause damage to anything. By performing the ballistic row you will also have the added benefit of a strong grip and forearms.

Exercise Steps

Step 1: Stand over a kettlebell with your knees bent.

Step 2: Grab the kettlebell and with a straight back and tight core, pull the kettlebell up explosively

Step 3: As the kettlebell rises, quickly switch hands and lower with the opposite hand

Step 4: Pull up with that hand and switch again. Repeat as many times as desired.

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Onnit Academy is the most comprehensive database of information related to Unconventional Training, a unique new form of fitness methodology that focuses on functional strength, conditioning, and agility using the most efficient means and tools possible. The online database includes articles, videos, tutorials, and workouts featuring alternative implements like kettlebells, sandbags, steel maces, steel clubs, battle ropes, and more.
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