Kettlebell Alternating Renegade Row

Muscles worked

Setup

1. Place two kettlebells on the floor shoulder-width apart with the handles parallel to each other.
2. Grip the handles firmly and step your feet back into a high plank position, setting your feet wider than shoulder-width for a stable base.
3. Align your shoulders directly over the kettlebell handles and engage your glutes to create a straight line from head to heels.

How to do it

1. Shift your weight slightly to the left side without tilting your hips, then exhale as you row the right kettlebell toward your hip.
2. Drive your right elbow toward the ceiling, keeping it close to your ribcage and squeezing the shoulder blade at the top.
3. Inhale as you lower the kettlebell back to the floor with control, avoiding any impact or loss of tension.
4. Stabilize your core and repeat the movement on the left side, alternating arms for the duration of the set.

Form checklist

• Keep your hips perfectly square to the floor; do not allow them to rotate as you lift the weight.
• Maintain a neutral spine by looking at a point on the floor about 6 inches in front of the kettlebells.
• Push actively into the stationary kettlebell to create tension and stabilize the shoulder.
• Avoid 'hiking' the hips upward; keep the core braced as if preparing for a punch.

Pro tips

• Focus on the 'anti-rotation' aspect: the goal is to make the row look effortless while your core works overtime to prevent your torso from twisting.
• Squeeze your glutes as hard as possible to lock your pelvis in place and protect your lower back.

Make it harder

• Perform a push-up on the kettlebell handles between every alternating row.
• Narrow your foot stance to reduce your base of support, significantly increasing the demand on your obliques and transverse abdominis.

Frequently asked

What muscles does the kettlebell alternating renegade row work?

The kettlebell alternating renegade row primarily targets the lats and trapezius, and also works the erector spinae, glutes, quadriceps, and serratus anterior as secondary muscles.

What equipment do you need for the kettlebell alternating renegade row?

The kettlebell alternating renegade row uses kettlebell.

Is the kettlebell alternating renegade row good for beginners?

The kettlebell alternating renegade row is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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