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How to do it
- Set two kettlebells on the floor about shoulder width apart and grip the handles.
- Walk the feet back and wide into a rigid high plank, wrists stacked under the shoulders.
- Brace the trunk so the hips stay level and do not pike or sag.
- Row one kettlebell to the lower ribs without rotating the pelvis.
- Lower that bell under control, then row the other side.
- Keep the supporting arm straight and the head looking slightly ahead of the bells.
Common mistakes
- Letting the hips swivel toward the working arm, which dumps the anti-rotation work.
- Sagging or piking the plank so the row becomes a shrug.
- Yanking the bell with momentum instead of a controlled elbow path.
- Setting the feet too narrow, which makes the bells tip and the trunk twist.
Muscles worked
- Primary
- Lats
- Secondary
- AbsBicepsFront Delts
Good to know
- What muscles does the Kettlebell Renegade Rows work?
- Mainly the lats. It also works the abs, biceps and front delts.
- What equipment do you need for the Kettlebell Renegade Rows?
- It uses a kettlebell. Without it, the Barbell Bent Over Row and the Barbell Pullover train the same muscles the same way.
- Is the Kettlebell Renegade Rows good for beginners?
- GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.