Kettlebell Alternating Renegade Row
Description
The kettlebell alternating renegade row combines a plank hold with alternating single-arm rows. You hold a high plank position with hands on two kettlebells and alternately row one KB to your hip while stabilizing on the other. It builds back strength, anti-rotation core, and shoulder stability.
Equipment Required
Kettlebell Alternating Renegade Row Instructions
- Place two kettlebells on the floor shoulder-width apart. Get into a high plank with each hand gripping a KB handle.
- Set your feet wider than hip-width for stability.
- Brace your core hard. Maintain a straight body line from heels to head.
- Row the right KB up to your right hip by driving your elbow back.
- Keep your hips perfectly still — do not rotate.
- Lower the right KB to the floor under control.
- Row the left KB. Continue alternating.
- Use moderate weight. Aim for 8 to 12 reps per side.
Kettlebell Alternating Renegade Row Form & Visual
Kettlebell Alternating Renegade Row Benefits
- Combines back rowing with core anti-rotation
- Builds shoulder stability under unilateral load
- Time-efficient compound exercise
- Develops grip strength
- Useful for full-body conditioning
- Engaging challenging variation
Kettlebell Alternating Renegade Row Muscles Worked
- Latissimus dorsi
- Biceps brachii
- Core (heavy anti-rotation)
- Anterior deltoid (plank hold)
- Trapezius
- Forearms and grip
Kettlebell Alternating Renegade Row Variations & Alternatives
- Dumbbell Renegade Row
- Plank Push-Up Row
- Renegade Row with Push-Up
- Single-Arm KB Row (standard)
- Plank Shoulder Tap
