How to Do the Kettlebell Renegade Row
The kettlebell renegade row is a plank with a row: you hold the top of a push-up on two kettlebells and row one bell while the other arm holds you up. The lats work to row, while your abs fight to keep your hips from twisting. It is a good back and core exercise for intermediate lifters.
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Muscles worked
Primary
- Lats
- Abs
Secondary
- Biceps
- Shoulders
How to do the Kettlebell Renegade Row
- 1
Place two kettlebells on the floor about shoulder-width apart and grip the handles.
- 2
Set up in a high plank with your feet wider than hip-width.
- 3
Brace your abs and squeeze your glutes.
- 4
Row one kettlebell toward your hip while the other hand presses into the floor.
- 5
Keep your hips level and don't twist.
- 6
Lower the bell under control and set it down.
- 7
Alternate sides.
Form cues to remember
- Hips stay square to the floor
- Row elbow to hip
- Press the floor away with the other hand
- Wider feet, glutes tight
Kettlebell Renegade Row video tutorial
Common mistakes
Hips twisting open
Widen your feet and brace your abs to stay square.
Too heavy a bell
Use a lighter weight so you can row without twisting.
Rowing to the chest
Row toward your hip to keep the work in your lats.
Sagging in the plank
Squeeze your glutes and abs to keep a straight line.
Sets and reps
| Muscle growth | 3 sets of 6–10 reps per side, 60–90 sec rest |
|---|---|
| Strength | 3–4 sets of 5–8 reps per side, 90 sec rest |
Wrist and shoulder stress is common, so keep the handles stable and use light bells; drop to your knees if your hips twist.
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Kettlebell Renegade Row FAQ
What muscles does the renegade row work?
The lats and upper back do the rowing, while your abs, shoulders and chest hold you in the plank.
How do I make the renegade row easier?
Widen your feet, drop to your knees or use lighter weights. Pausing between reps also helps.
Should I do a push-up between renegade rows?
Some lifters add a push-up for extra work, but it is optional. Master the row first.
