How to do a kettlebell upright row

Setup:

1. Kettlebell Placement & Stance: Stand with your feet shoulder-width apart, holding a kettlebell (or two kettlebells) in front of your thighs, using an overhand grip.
2. Body Position: Engage your core, keep your back straight, chest up, and head in a neutral position.

The Lift:

1. Initiate the Row: Keeping your core tight, pull the kettlebell(s) upward towards your chin, leading with your elbows. Keep the weight close to your body.
2. Raise to Chin Level: Continue pulling until the kettlebell(s) reach chest or chin level, whichever is most comfortable for you. Your elbows should be pointing upwards and slightly outwards.
3. Pause at the Top: Briefly pause at the top of the movement, feeling the contraction in your shoulders and upper back muscles.
4. Controlled Lowering: Slowly lower the kettlebell(s) back down to the starting position, resisting the urge to drop the weight(s).

Tips:

• Elbows Lead the Way: Focus on lifting with your shoulders and upper back, leading the movement with your elbows.
• Avoid Swinging: Don't use momentum to swing the kettlebell. The movement should be controlled and deliberate.
• Breathe: Exhale as you row the kettlebell(s) upward and inhale as you lower it back down.