Alternating Renegade Row

Back · Kettlebell

How to do it

Two kettlebells on the floor at shoulder width. Get into a push-up position holding the handles, feet wide: that base is what stops you rolling. Row one kettlebell to your hip with the elbow close to the body, lower it and swap. Half of this is not back work: it is the abs stopping the hips from turning when you lift a support. You feel the lat and the oblique on the supporting side. The classic mistake is opening the hips towards the rowing arm; shoulders and hips face the floor the whole time.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Core, Biceps, Chest, Triceps

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