The renegade row is one of the most challenging, strength building exercises. There are only a few other kettlebell moves or exercises that leave you as absolutely exhausted as this one does! More than half of your body’s muscles are used during this exercise.
It is easiest to perform with heavier or competition style kettlebells, as these provide the best base with which to balance on the kettlebell. If you are using any regular kettlebell lighter than 25 lbs, you may find it incredibly difficult to balance. In fact, I would advise against doing this exercise with regular kettlebells under 25 lbs, because you could easily turn your wrist and injure yourself.
- To perform this challenging exercise, take a plank position over the kettlebells, with the handles lined up between the chest and shoulder. You’ll want to really widen your feet to provide enough of a base to maintain balance.
- Shift your chest over the arm that will be used for the base. Forearm strength will be required to keep the wrist from turning and the weight stable.
- With the opposite arm, “row” the kettlebell to the chest or armpit. Work to keep the chest and pelvis squared to the floor during the row. This is important for both core work, and for balance and stability.
- Slowly, and with control, lower the kettlebell back to the starting position on the floor.
- Repeat on the other side.
- Add a push-up between rows, or after completing both sides to increase the difficulty of the exercise.
- Perform the renegade row from your knees if you are still building up the strength to hold plank.
- If you are using light, or small kettlebells to do this exercise, consider substituting dumbbells for balance and stability.