HOW: Get into a split stance position with one foot forward and one foot back with space between each feet. The more narrow your base of support is, the harder it is to balance. Hold the kettlebell in the opposite hand of the foot that is in front of you. Let your front knee and hip bend and perform a small hip hinge to do so. Then proceed to perform a single arm row with the kettlebell.
FEEL: You should feel the muscles on the outside of the hip on the front leg as well as your quads having to work to stabilize your lower body, as well as your core, and your back and shoulder blade muscles working on the same side as the arm that is performing the row.
COMPENSATION: Be sure to not let your back round, arch, or rotate excessively. Also focus on maintaining balance.
