No gym required.
Stand with your feet hip-width apart, holding a kettlebell by the handle in your right hand with your arm at your side, palm facing towards your body. Step forward about two feet with your left foot, and rest your left hand on your left quad. This is the starting position.
With your core engaged, hinge forward at the hips, push your butt back, and bend your left knee, making sure you don’t round your shoulders. Pull the weight up toward your chest, keeping your elbows hugged close to your body, and squeezing your shoulder blade for two seconds at the top of the movement. Your elbow should go past your back as you bring the weight toward your chest.Continue performing reps for 20 seconds, then switch sides and repeat for another 20 seconds.
Another unilateral exercise, this move targets your back muscles while also working your core. Your core muscles, Fagan explains, have to stay engaged to keep your spine from folding forward and to keep your body from rotating to the side the weight is on as you complete the rows.
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