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.
Strength, Power, Conditioning
Body Parts Used:
Shoulders, Back, Core, Legs
Stand over a kettlebell with your knees bent.
Grab the kettlebell and with a straight back and tight core, pull the kettlebell up explosively
As the kettlebell rises, quickly switch hands and lower with the opposite hand
Pull up with that hand and switch again. Repeat as many times as desired.
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.