Fitwill stands in solidarity with Ukraine

Kettlebell Alternating Renegade Row

Kettlebell Alternating Renegade Row

The Kettlebell Alternating Renegade Row is a challenging compound exercise that targets multiple muscle groups simultaneously. This exercise is a great way to strengthen your upper body, core, and back muscles while also working on your stability and balance. It is a variation of the traditional renegade row that adds an extra challenge by incorporating kettlebells. To perform the Kettlebell Alternating Renegade Row, you will need two kettlebells and a stable surface or exercise mat. The exercise starts in a high plank position, with each hand gripping a kettlebell handle. Your feet should be slightly wider than hip-width apart to provide a stable base of support. Engage your core and maintain a straight line from your head to your heels. From this position, initiate the movement by rowing one kettlebell at a time towards your rib cage, keeping your elbow close to your body. As you row, focus on engaging your back muscles and squeezing your shoulder blades together. Lower the kettlebell back to the starting position and repeat the movement on the other side. The Kettlebell Alternating Renegade Row offers various benefits. By incorporating kettlebells, this exercise not only helps to build upper body strength and muscular endurance but also enhances grip strength and overall stability. Additionally, it engages your core muscles throughout the movement, aiding in the development of a strong and stable midsection. As with any exercise, it's important to start with a weight that allows you to maintain proper form and gradually increase the resistance as you become more comfortable and proficient. Remember to always warm up before attempting any exercise and consult with a fitness professional to ensure proper execution and prevent any potential injuries. Add the Kettlebell Alternating Renegade Row to your workout routine for a challenging and effective upper body and core strengthening exercise.


  • Start in a plank position with your hands gripping a pair of kettlebells directly beneath your shoulders.
  • With your feet slightly wider than shoulder-width apart, engage your core, squeeze your glutes, and maintain a straight line from your head to your heels.
  • Row one kettlebell towards your hip while keeping your elbow close to your body. Your forearm should be pointing towards the ceiling.
  • Lower the kettlebell back to the starting position with control, and repeat the row on the opposite side.
  • Continue alternating rows, keeping your body stable and avoiding any twisting or shifting in your hips.
  • Perform the desired number of repetitions on each side.

Tips & Tricks

  • Ensure proper form and technique throughout the exercise to maximize results and prevent injury.
  • Start with a lighter kettlebell weight and gradually increase as you get stronger and more comfortable with the exercise.
  • Engage your core muscles by actively bracing them throughout the movement.
  • Focus on pulling with your back muscles rather than relying too much on your arms.
  • Maintain a stable and strong base by keeping your feet hip-width apart and firmly planted on the ground.
  • Perform the exercise in a controlled manner, avoiding any jerky or swinging movements.
  • Breathe consistently throughout the exercise, inhaling during the eccentric phase and exhaling during the concentric phase.
  • Alternate sides with each repetition to ensure balanced strength development.
  • Allow for adequate rest between sets to recover and maintain optimal performance.
  • Combine this exercise with other compound movements to create a well-rounded workout routine.

Related Exercises


Turn Sweat into Strength and Success

Achieve more with Fitwill. Over 5000 exercises to explore, custom workouts, real results.

Start your journey. Download today!

Fitwill: App Screenshot

Related Workouts