Alternating Renegade Row

An advanced compound movement combining rowing with anti-rotation core stability. Builds functional strength while challenging the entire kinetic chain.

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Category: strength
Level: advanced
Force: pull
Mechanic: compound
Equipment: kettlebell

Instructions

Place 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.
Push 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.
Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

Tips

Press inactive hand firmly into floor
Keep hips level and avoid rotation
Row to ribs not straight up
Maintain plank position throughout

Common mistakes

Allowing hips to rotate with each row
Rowing too high toward shoulder
Losing plank position and sagging hips

Safety

Advanced exercise requiring good core strength and wrist stability. Avoid if you have wrist or shoulder impingement issues.

Variations

One-Arm Dumbbell Row
Multi Grip Press
Single Arm Dumbbell Chest Press
Hindu Push-ups
T Push-Up