Kettlebell Alternating Renegade Row

Also known as: alternating kettlebell renegade row

Intermediate

Upper Back

Kettlebell

Half of this is a row and half is an anti-rotation plank, and the score that matters is how little the hips move, not the bell weight.

How to do Kettlebell Alternating Renegade Row

Start in a high plank position with your hands gripping the kettlebells and your feet hip-width apart.
Engage your core and keep your body in a straight line from head to heels.
Pull one kettlebell up towards your chest, keeping your elbow close to your body.
Lower the kettlebell back down to the starting position and repeat with the other arm.
Continue alternating arms for the desired number of repetitions.

Add to an AI Workout Plan All Back Exercises

Kettlebell Alternating Renegade Row Sets and Reps by Goal

Strength

4 sets of 5 reps per side with heavy bells and 2 minutes rest, resetting the plank position between every single rep.

Hypertrophy

3 sets of 8-10 reps per side with a 1-second pause at the top of each row, 90 seconds rest.

Endurance

3 sets of 12-15 reps per side with lighter bells, 45-60 seconds rest, keeping the rowing tempo unhurried the whole way through.

Common Kettlebell Alternating Renegade Row Mistakes

Rotating the hips toward the rowing side so the pelvis twists on every rep.

Set the feet at least shoulder-width apart and push hard through the supporting hand. The belt line should stay parallel to the floor.

Using round-handled kettlebells that roll the moment bodyweight shifts across them.

Use flat-based kettlebells or hex dumbbells on a hard floor, and confirm both bells sit dead still before the first rep.

Jerking the bell up with the arm while the plank collapses underneath.

Slow each row to roughly two seconds up and two seconds down. When the plank breaks, cut reps rather than speeding up.

Easier and Harder Than Kettlebell Alternating Renegade Row

Easier progression

Elevator

Harder progression

Dumbbell Lying Rear Delt Row

Swap Kettlebell Alternating Renegade Row For

Band One Arm Standing Low Row

Dumbbell One Arm Bent-over Row

Cable Rope Crossover Seated Row

Kettlebell Alternating Renegade Row — Frequently Asked Questions

How do you do the Kettlebell Alternating Renegade Row?

Start in a high plank position with your hands gripping the kettlebells and your feet hip-width apart. Engage your core and keep your body in a straight line from head to heels. Pull one kettlebell up towards your chest, keeping your elbow close to your body. Use a kettlebell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Kettlebell Alternating Renegade Row work?

The Kettlebell Alternating Renegade Row primarily targets the upper back. It is classified as a back exercise and is performed with a kettlebell.

How many sets and reps of the Kettlebell Alternating Renegade Row should I do?

For muscle growth: 3 sets of 8-10 reps per side with a 1-second pause at the top of each row, 90 seconds rest. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Kettlebell Alternating Renegade Row good for beginners?

It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.

What can I do instead of the Kettlebell Alternating Renegade Row?

Try the Band One Arm Standing Low Row, Dumbbell One Arm Bent-over Row or the Cable Rope Crossover Seated Row. Each trains the upper back with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Kettlebell Alternating Renegade Row the same as the alternating kettlebell renegade row?

Yes. The Kettlebell Alternating Renegade Row is also commonly called the alternating kettlebell renegade row. Different gyms and training programs label it differently, but "alternating kettlebell renegade row" refer to this same movement.