Strength Training · Functional Fitness
Kettlebell Renegade Row
The kettlebell renegade row is an alternating row from a plank position. It trains your back and arms while your core works to keep your torso from twisting.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Place two kettlebells shoulder-width apart with their handles parallel.
- Grip the handles from a kneeling position with your shoulders directly above your hands.
- Extend your legs into a plank with your feet wider than hip-width apart.
- Shift your weight onto one hand.
- Pull the opposite kettlebell toward your hip with your elbow close to your side.
- Lower the kettlebell slowly until its base rests fully on the floor.
- Repeat the row on the other side.
Form cues
- Push through your supporting arm.
- Look at the floor beneath you.
- Exhale as you pull.
Common mistakes
- Twisting your hips openUse a lighter weight that lets you keep your belt buckle facing the floor.
- Letting your lower back sagTighten your stomach and glutes to maintain a straight line from shoulders to heels.
- Pulling above your torsoFinish the pull when your upper arm reaches your side rather than driving your elbow toward the ceiling.
Safety
The supporting kettlebell can tip or slide, causing a fall or straining your wrist or shoulder. Fatigue or excessive load can also pull your lower back out of position.
- Use matching kettlebells with broad, flat bases on a firm, nonslip floor.
- Test each kettlebell's stability under partial body weight before entering the plank.
- End the set when you cannot control the supporting arm or maintain your body position.
If bearing weight through your hands causes wrist or shoulder pain, choose a supported row or consult a physiotherapist before attempting this version.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Kettlebell
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps per side
- Rest
- 1 min 30 sec
Start with substantially less weight than you use for a supported one-arm row.