PURPOSE
The Bent-Over Row is the seventh exercise in the Strength Training Circuit.
This exercise strengthens the muscles of the upper back, the shoulder girdle, and the biceps.
Heavier weight also challenges the muscles in the lower back, gluteal region, and hamstrings.
Figure 13-8 breaks down the exercise as a Soldier conducts it for one minute at station 7 of the Strength Training Circuit:
STARTING POSITION
The starting position for the Bent-Over Row is the Forward Leaning Stance position with arms hanging in front of the legs.
Hold kettlebells of equal weight using a closed neutral grip—palms facing each other.
COUNT
● On the command, “BEGIN,” bend the elbows to pull the kettlebells toward the chest.
The legs, torso, and head remain in their starting positions.
REPETITIONS
● Continue the exercise at own pace for one minute.
Increase or decrease the kettlebell weight if necessary, continuing only if the exercise can be completed to standard.
CHECK POINTS:
● On counts 2 and 4 the elbows straighten but do not lock.
● To prevent the trunk from sagging, tighten the abdominal muscles while in the starting position and hold this contraction throughout the exercise.
PRECAUTION:
N/A