Kettlebell Alternating Renegade Row

Kettlebell Alternating Renegade Row

The Kettlebell Alternating Renegade Row is a dynamic and challenging exercise that targets multiple muscle groups, including the back, arms, shoulders, and core. This exercise combines elements of a renegade row and a plank, making it a highly effective full-body workout. To perform a Kettlebell Alternating Renegade Row, you will start in a plank position with a kettlebell placed on each hand. Your body should be in a straight line from head to toe, engaging your core muscles throughout the exercise. Begin by lifting one kettlebell off the ground and pulling it towards your hip, while stabilizing your body with the other hand. Lower the kettlebell back down to the starting position and repeat on the opposite side. This exercise not only strengthens the back muscles but also helps to improve shoulder stability and grip strength. Additionally, the plank position engages your core muscles, providing a solid foundation for the movement. It is important to maintain proper form and control throughout the exercise to maximize its benefits and avoid any potential injury. Incorporating the Kettlebell Alternating Renegade Row into your workout routine can help to enhance your overall strength, stability, and coordination. It is always recommended to start with lighter weights and gradually increase the load as you become more comfortable with the exercise.


  • Start in a high plank position with your hands gripping the kettlebells and your feet slightly wider than hip-width apart.
  • Engage your core and row one kettlebell up to your side while keeping your elbow close to your body.
  • Lower the kettlebell back down and repeat the row on the opposite side.
  • Continue alternating sides for the desired number of repetitions.
  • Keep your body stable throughout the movement, avoiding any excessive rocking or twisting.
  • Remember to breathe and maintain proper form throughout the exercise.
  • Once finished, carefully place the kettlebells down and rest for a moment before moving on to the next exercise.

Tips & Tricks

  • Maintain proper form by keeping your core engaged and spine neutral throughout the exercise.
  • Focus on pulling your shoulder blades together at the top of each row for maximum back engagement.
  • Keep your wrists straight and aligned with your forearms to reduce strain on the joints.
  • Control the kettlebell as you lower it back to the starting position to engage your muscles eccentrically.
  • Utilize a weight that challenges you, but allows you to maintain good form throughout the exercise.
  • Breathe steadily and avoid holding your breath during the movement to ensure proper oxygen flow.
  • Incorporate this exercise into a balanced strength training routine to target multiple muscle groups.
  • Progressively increase the intensity of the exercise by gradually increasing the weight of the kettlebell.
  • Listen to your body and take breaks if needed to prevent overexertion or injury.
  • Consult with a fitness professional to ensure you are using correct form and technique.


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