Alternating Renegade Row

An advanced compound exercise combining a plank with rows using kettlebells. Develops back, abdominals, and arm strength simultaneously.

Instructions

1. Position two kettlebells on the floor about shoulder-width apart.
2. Get into a push-up position with your hands on the kettlebell handles, body straight and extended on your toes.
3. You may need to position your feet wider than normal for added stability.
4. Keep your core engaged and your body in a straight line.
5. Push one kettlebell firmly into the floor to stabilize yourself.
6. Row the opposite kettlebell upward, retracting your shoulder blade as you flex your elbow and pull it to your side.
7. Lower the rowing kettlebell back to the floor in a controlled manner.
8. Immediately push the other kettlebell into the floor and row with the opposite arm. One rep equals one row on each side.
9. Continue alternating sides for all repetitions.

Tips

• This exercise is challenging; master regular rows first.
• Maintain a strong plank position; do not let your hips sag or rotate.
• Move in a controlled manner to prevent losing balance.
• Keep the non-rowing arm straight and engaged.
• Your core works hard to stabilize; engage it fully.
• This combines a pressing hold with a pulling movement for comprehensive strength.