Alternating Renegade Row

Also called renegade row.

Works

Upper back, plus abs, biceps, chest, lats and triceps

Equipment

Kettlebell

Level

Advanced

Type

Compound, one side at a time

How to do it

Setup. Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.

1. Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
2. Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

Cues

• Feet wide, hips square.
• Row to the hip without rotating.
• Squeeze the glutes the whole set.

Common mistakes

• Hips swinging open.
• Sagging between reps.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.