Alternating Kettlebell Renegade Row
High plank on toes while rowing kettlebells without hip rotation.
- Level
- Expert
- Equipment
- Kettlebell
- Movement
- Row · Plank / front support
- Tracks
- Weight & Reps
Works
Rhomboids Back Abdominals Biceps Chest Lats Triceps
How to do it
- Place two kettlebells shoulder-width apart on the floor.
- Grip the handles and assume a high plank position on your toes.
- Brace your core tightly to keep your hips square.
- Row one kettlebell to your hip while keeping the elbow close.
- Lower the weight under control back to the floor.
- Repeat the movement immediately with the opposite arm.
Common mistakes
- Rotating the hips toward the lifting arm.
- Rushing the movement and losing plank form.
- Flaring the elbow out wide instead of tucking it.
- Shrugging the shoulder up toward the ear.
- Letting the hips sag and the lower back arch.
Safety
Avoid this movement if you have current wrist or shoulder instability.
Ensure kettlebells have a flat base to prevent rolling.
Tips
- Imagine screwing your feet into the floor for stability.
- Keep your hips parallel to the ground throughout the lift.
- Lead the pull with your elbow, not your hand.
Details
- Base movement
- Row
- Arms
- Alternating
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Plank / front support
