Kettlebell Renegade Rows 10s · no sound

Kettlebell Renegade Rows

A high-plank row from two kettlebells, pulling one bell at a time while the trunk fights rotation.

Primary muscle
Lats
Equipment
Kettlebell
Difficulty
Intermediate
Movement
Pull
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How to do it

  1. Set two kettlebells on the floor about shoulder width apart and grip the handles.
  2. Walk the feet back and wide into a rigid high plank, wrists stacked under the shoulders.
  3. Brace the trunk so the hips stay level and do not pike or sag.
  4. Row one kettlebell to the lower ribs without rotating the pelvis.
  5. Lower that bell under control, then row the other side.
  6. 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.

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