Summary
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.
Exercise Steps
Step 1: Stand over a kettlebell with your knees bent.
Step 2: Grab the kettlebell and with a straight back and tight core, pull the kettlebell up explosively
Step 3: As the kettlebell rises, quickly switch hands and lower with the opposite hand
Step 4: Pull up with that hand and switch again. Repeat as many times as desired.
