KETTLEBELL SINGLE ARM ROW . . .
This kettlebell exercise is a fantastic way to target your upper and mid back. Grab a moderately weighted kettlebell and place it between your feet. Stand with a shoulder width stance. Hinge over, keeping your legs fairly straight (with a slight knee bend). Grab the bell with one hand and begin to row the bell into where your belt would be. Use your off arm for additional tension to help keep your whole body tight. Fight the urge to stand up as you become fatigued. This exercise, and others like it, are heaven sent for protecting your shoulders from the wear and tear of hitting!