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Renegade Row
PullCompoundKettlebellExpert
Muscles worked
Front
Back
Middle BackAbdominalsBicepsChestLatsTriceps
Instructions
- 1Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
- 2Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
- 3Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Renegade Row
The renegade row combines a kettlebell row with holding a plank position, turning a classic back exercise into intense anti-rotation core work. In a push-up position on the kettlebell handles, you alternately pull each kettlebell toward your hip while resisting torso rotation, a complete exercise that works the back, shoulders and core simultaneously.
check_circleBenefits
- check_circleCombines back work with intense anti-rotation core training
- check_circleComplete exercise that works multiple muscle groups
- check_circleImproves overall trunk stability
lightbulbExecution tips
- lightbulbSpread the feet wide enough for more stability
- lightbulbActively resist torso rotation during the pull
- lightbulbKeep the hips and shoulders aligned throughout
warningCommon mistakes
- warningHips rotating during the pull of one kettlebell
- warningPlank position sagging during the exercise
- warningToo much load that compromises stability
helpFrequently asked questions
Is this exercise suitable for beginners?expand_more
It already requires good mastery of the plank and the row separately; better to master them first.
What kettlebell weight should I use?expand_more
Stay moderate at first; the priority is keeping the hips stable, not lifting heavy.
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