- Place a kettlebell on the floor beside you.
- Get into a bird dog position on all fours.
- Extend one leg straight behind you.
- Plant the opposite hand firmly into the floor.
- Grip the kettlebell with your free hand.
- Brace your core and keep your hips level.
- Pull the kettlebell toward your ribs.
- Squeeze your shoulder blade at the top of the movement.
- Lower the kettlebell under control.
- Complete the desired repetitions before switching sides
PT Will Duru’s Perspective
The kettlebell bird dog row is one of the most underrated exercises for building strength and stability at the same time.
I like this movement because it forces you to resist rotation while performing a rowing movement. Most people focus on moving the weight, but this exercise teaches you to control your body first.
It develops upper-back strength, core stability, balance, and coordination, making it useful for both athletes and everyday gym-goers.
Add this exercise to your training if you want to improve posture, strengthen your core, and build a stronger back while improving movement control.
About Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
