Kettlebell Renegade Row
A compound stability exercise combining a high plank with alternating single-arm rows using kettlebells to target the lats and core for anti-rotation strength.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Lats, Abs
Secondary Muscles
Lower Back, Shoulders, Glutes, Quads
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Abs
8/10Rectus Abdominis, Transverse Abdominis
Traps
7/10Upper Traps, Mid Traps
Obliques
7/10External Obliques, Internal Obliques
Biceps
6/10Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Glutes
4/10Glute Max
Quads
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Assume a high plank position gripping two kettlebells placed shoulder-width apart on the floor, with feet set wider than hip-width for stability.
- Brace your core and glutes to maintain a rigid, flat back.
- Push firmly into the floor with one arm while rowing the other kettlebell to your hip.
- Keep your hips square to the ground; do not let them rotate.
- Lower the weight with control to the starting position.
- Repeat on the opposite side, alternating arms for the desired reps.
Coaching Tips
Form Cues
- Hips square
- Crush the handle
- Push floor away
- Anti-rotation
- Glutes tight
Breathing
Exhale as you row the weight up while bracing hard; inhale as you lower the weight back to the floor.
Tempo
2-1-2
Range of Motion
Pull the kettlebell handle until it reaches the side of your torso, keeping the elbow tucked close to the body.
Safety
Safety Notes
- Ensure kettlebells have a flat base to prevent rolling
- Avoid if experiencing wrist pain
- Maintain a neutral spine throughout
Spotting
Not recommended; use lighter weights or regress to a standard plank if form breaks down.
Common Mistakes
- Rotating hips to lift weight
- Sagging lower back
- Feet too narrow
- Wrists collapsing
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Wrist instability
Flexibility Needed
- Shoulder flexion for plank hold
- Hip mobility for stable base
Build Up First
- Proficient high plank
- Basic rowing form
Also known as
KB Renegade Row, Plank Row, Alternating Kettlebell Row, Kettlebell Plank Row
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