What is a sensible starting load for the kettlebell renegade row, and what should I be able to do first?

Start with a pair of light kettlebells for 6 to 8 reps per side, prioritizing a hip-height row and a level pelvis over how much you lift. You should already manage a solid weighted plank and a clean single-arm kettlebell row before combining the two movements together.

What can I use instead of kettlebells for the kettlebell renegade row?

Hex dumbbells work the same anti-rotation row, though the kettlebell's raised handle tends to sit a little easier on the wrists during the plank. Without either, build the plank and the row separately on different sets until you have the strength to combine them safely.

What is the kettlebell renegade row good for, and when should I skip it?

It is a demanding combination of a mid-back row and an anti-rotation core hold, well suited to lifters who already have both pieces built up separately. Skip it, or drop to lighter bells, the moment either hip starts rocking with the row, since letting that continue trains the wrong pattern instead of the one you want.

Advanced

Kettlebell Renegade Row

Rowing one bell while balancing on the other in a plank forces the core to resist rotation as your bodyweight shifts, all while the lats and mid-back do the pulling. The kettlebell handles give a stable base and a slightly raised hand position that is kinder to the wrists. Widen the feet for stability and keep the hips dead level.

Equipment: Kettlebells
Body part: Abs, Back
Type: Functional, Strength
Browse by muscle: Latissimus Dorsi
Browse by movement: Anti-Rotation, Horizontal Pull

How to do it

1
Set two kettlebells shoulder-width apart and take a push-up plank gripping the handles.
2
Spread your feet wide and brace the trunk so the hips stay square to the floor.
3
Shift weight slightly onto one bell and row the other to the ribs.
4
Keep the pelvis from twisting as you pull the elbow past the torso.
5
Lower the bell under control back to the floor without dumping your weight.
6
Alternate sides for the prescribed reps, staying rigid throughout.

Tips

Fight to keep both hips level; the anti-rotation is the point of the drill.
Widen your feet to make balancing easier before you chase heavier bells.
Row to the hip, not straight up, to bias the lats and mid-back.

Variations

Common mistakes

The bell gets rowed straight up toward the armpit instead of back to the hip, pulling the emphasis into the rear delt instead of the lats and mid-back this version targets.
The working bell gets dumped back to the floor at the bottom of the rep instead of lowered under control, jolting the wrist that was just braced through the row.
A narrow foot stance chosen to look more like a strict push-up position removes the exact stability the wide base is supposed to provide before any weight gets heavier.
Pulling the elbow out wide away from the torso instead of back past the ribs turns the row into a lateral raise and lets the pelvis twist open with it.
Resting on the bells between reps to catch a breath lets the trunk sag out of the braced plank line the whole set depends on.

Frequently asked

What is a sensible starting load for the kettlebell renegade row, and what should I be able to do first?: Start with a pair of light kettlebells for 6 to 8 reps per side, prioritizing a hip-height row and a level pelvis over how much you lift. You should already manage a solid weighted plank and a clean single-arm kettlebell row before combining the two movements together.
What can I use instead of kettlebells for the kettlebell renegade row?: Hex dumbbells work the same anti-rotation row, though the kettlebell's raised handle tends to sit a little easier on the wrists during the plank. Without either, build the plank and the row separately on different sets until you have the strength to combine them safely.
What is the kettlebell renegade row good for, and when should I skip it?: It is a demanding combination of a mid-back row and an anti-rotation core hold, well suited to lifters who already have both pieces built up separately. Skip it, or drop to lighter bells, the moment either hip starts rocking with the row, since letting that continue trains the wrong pattern instead of the one you want.

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