Today we're doing a kettlebell back workout that builds serious strength.
You'll perform three exercises that give you the most bang for your buck.
Most people overcomplicate training with too many exercises.
But we'll keep it simple yet effective.
Let's get into it!
The Workout
Goal: Back strength, posterior chain power, anti-lateral stability
Equipment: One moderate-to-heavy kettlebell
Format: EMOM (Every Minute on the Minute)
Duration: 20 minutes
Instructions
4 rounds, EMOM:
- 15 Two-handed kettlebell swings
- 10 One-arm row, right
- 10 One-arm rows, left
- 50m Suitcase carry, right
- 50m Suitcase carry, left
Total Volume:
- Swings: 60 (15 × 4 rounds)
- Rows: 80 total (40 per side)
- Carries: 400 meters total (200m per side)
Why It Works
This workout hits three essential back functions: upper back pulling, explosive hip hinge, and lateral stabilization under load.
The rows build your lats and upper back through direct pulling strength.
The swings develop explosive power through your entire posterior chain: lower back, glutes, and hamstrings.
The suitcase carry forces your core and back to resist lateral bending under heavy load.
This combination builds functional strength that transfers to real-world activities and heavy lifting.
Add this workout to your training schedule twice per week to build serious back strength.
As you adapt, increase the kettlebell weight or add an extra round to keep progressing.
Stay consistent, and your back will become noticeably stronger and more resilient.