Male

Kettlebell Alternating Renegade Row

Muscles involved

Performing the Kettlebell Alternating Renegade Row is a true test of core stability where you feel absolute tension from your toes to your shoulders. Resting your hands on the kettlebells, the immediate sensation is an intense isometric contraction across your entire midsection while holding the plank. With each repetition, you feel your back muscle working hard to row the weight upward without letting your hips sway from side to side. Controlling your body means squeezing your legs and midsection tightly to remain steady over the base of the kettlebells while one arm performs the pulling movement. Mastering the Kettlebell Alternating Renegade Row requires total focus, teaching you how to brace your whole body like a solid block on every single pull.

How to do it

1. Get into a high plank position with your hands on two kettlebells, arms extended, and palms facing each other. 2. Supporting yourself on one kettlebell, lift the other with a rowing motion, contracting your shoulder blade. 3. Keep your forearm perpendicular to the floor and your elbow close to your body during the row. 4. Lower the kettlebell in a controlled manner and repeat with the other arm, alternating sides.

Equipment required

Pesas rusas

Muscles worked

Tips

- Keep your hips level during the entire movement. - Avoid rotating your torso when performing the row. - The arm movement should be controlled, without jerking.