Renegade Row (Kettlebell)

A rowing movement performed from a plank position while holding kettlebells, combining pulling strength with core and shoulder stability.

Instructions

1. Place two kettlebells on the ground positioned where you would place your hands in a push-up.
2. Set up in a plank position with your hands gripping the kettlebell handles, feet hip-width apart.
3. Maintain a rigid plank with your core engaged and your body in a straight line.
4. Keeping your hips level, pull one kettlebell toward your ribcage by retracting your shoulder blade.
5. Drive your elbow back and focus on pulling your shoulder blade back, not just using your arm.
6. Lower the kettlebell back to the ground under control.
7. Repeat on the opposite side, alternating arms for the desired number of repetitions.

Tips

• Maintain a rigid plank position throughout; prevent your hips from rotating or swaying side to side.
• Focus on retracting your shoulder blade rather than relying solely on arm strength.
• Keep your core braced to stabilize your spine as you row.
• Row explosively but lower the kettlebell with control.
• Keep your elbows tight to your body rather than flaring them outward.
• This movement demands significant core stability and anti-rotation strength.
• If standard kettlebell renegade rows are too challenging, perform them on your knees or use lighter kettlebells.
• Ensure the kettlebells are stable and won’t tip during the movement.