Kettlebell Alternating Renegade Row

How to perform

To perform the Kettlebell Alternating Renegade Row, you will need a pair of kettlebells and a flat surface to exercise on. Here are step-by-step instructions:

1. Start by placing two kettlebells on the floor slightly wider than shoulder-width apart. Get into a plank position with your hands on the handles of the kettlebells, keeping your body in a straight line from your head to your heels.

2. Engage your core muscles to prevent your hips from swaying and maintain a stable plank position.

3. Keeping your body still and stable, row one kettlebell up towards your hip, bending your elbow and keeping it close to your side. Keep your shoulder blades down and back to engage your back muscles.

4. Lower the kettlebell back down to the floor and perform the same rowing motion with the other arm.

5. Continue alternating rows with each arm for the desired number of reps.

6. Make sure to maintain proper form throughout the exercise, keeping your core engaged and your body in a straight line.

7. To modify this exercise, you can perform it on your knees instead of in a full plank position.

8. Remember to breathe throughout the exercise and focus on controlled movements to maximize the effectiveness of the exercise.

The Kettlebell Alternating Renegade Row is a challenging exercise that can help improve upper body strength, stability, and coordination. It is important to start with a lighter weight and gradually increase as you become more comfortable with the movement.

Equipment required

Kettlebell
Kettlebells are a type of free weight equipment with a unique design, featuring a handle attached to a weighted ball-shaped structure. They are commonly used for strength training, cardiovascular fitness, and overall functional fitness. Kettlebells are versatile tools that can be used for a variety of exercises such as swings, cleans, and snatches, which target multiple muscle groups and enhance total body strength and endurance.