Unilateral Kettlebell Bird Dog Row

PullIntermediateSingleUnilateralStrength

Muscle GroupBack

Primary MusclesLatissimus Dorsi, Rectus Abdominis, Gluteus Maximus

PatternPull

MechanicsCompound

RegionUpper Body

Skill LevelIntermediate

Coaching Cues

Begin in a quadruped position with a kettlebell placed under one hand, extending the opposite leg straight back and engaging your core for stability. With a neutral grip, row the kettlebell towards your torso, squeezing your back muscles and keeping your hips steady; complete the set and repeat on the other side.

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