Alternating Renegade Row
Trains the Rhomboids and Middle Trapezius.
- Equipment
- Kettlebells
- Mechanic
- Compound
- Force
- Pull
- Level
- Advanced
How to do it
- Set two kettlebells on the floor about shoulder-width apart.
- Take a push-up position with a hand on each handle, feet wider than your hips for balance.
- Brace your stomach and squeeze your glutes so the body holds one line.
- Row one kettlebell to your ribs while the other stays planted, keeping the hips level.
- Lower it under control and repeat with the other arm.
- Continue alternating without letting the hips rotate.
Common mistakes
- Letting the hips twist toward the rowing side. Resisting that rotation is most of what this exercise is; if the hips turn, it has become a row done in an awkward position.
- Setting the feet close together. A wide stance is what makes the anti-rotation manageable, and narrowing it turns the exercise into a balance problem before it is a back one.
- Using kettlebells that can roll. They should sit flat and stable; a bell that tips while your bodyweight is on it is the failure this position cannot recover from.
- Loading it as a back exercise. The trunk is the limit here, not the lat, so the bells are lighter than any bent-over row would use.