Movement overview

The Kettlebell Renegade Row is a compound exercise that targets the back, shoulders, arms, and core. It combines a plank position with a rowing motion, enhancing stability and strength. This exercise is effective for improving balance and coordination while building upper body and core strength.

Step-by-step cues

1. Start in a high plank position with a kettlebell in each hand, wrists aligned under your shoulders, and feet slightly wider than shoulder-width apart for stability.
2. Engage your core to maintain a straight line from head to heels.
3. Shift your weight slightly to one side and row the kettlebell on the opposite side towards your hip, keeping your elbow close to your body.
4. Lower the kettlebell back to the ground with control.
5. Repeat the movement on the other side, alternating rows while maintaining plank position throughout.

Technical tips

• Keep your hips as stable as possible to avoid rocking side to side during the row.
• Focus on squeezing your shoulder blades together at the top of the row for maximum engagement.
• Maintain a neutral spine by keeping your head in line with your body and avoiding arching or rounding your back.
• If you're new to this exercise, start with lighter kettlebells to ensure proper form before progressing to heavier weights.
• Breathe steadily throughout the exercise, exhaling as you row the kettlebell up and inhaling as you lower it down.