alternating renegade row

Description:

This is a full-body exercise that uses the core and upper body for strengthening. You start this movement in a plank position and row the kettlebell or dumbbell one at a time. Ensure you are stabalizing the core to prevent rotation of the torso.

How to Perform the Exercise:

• 1. Start in the plank position with the dumbbells or kettlebells in each hand
• 2. Keep your feet shoulder width apart so you can maintain balance throughout the movement
• 3. Row the kettlebell or dumbbell in your right hand towards your waist, keeping your elbow close to your body
• 4. Bring the kettlebell or dumbbell back to the starting position and begin rowing with the left arm.

Body Part Used:

back

Equipment Required:

kettlebell, dumbbell

Primary Muscles Used:

latissimus dorsi, rhomboids, trapezius, core

Secondary Muscles Used:

biceps, triceps, shoulders, glutes, lower back

Alternate Exercises:

single-arm renegade row, dumbbell renegade row, weighted renegade row with push up, bent over row

Form Tips:

keep your hips level and avoid rotating your torso, ensure you are having controlled movements, try to keep your feet about shoulder width apart, squeeze your shoulder blades together to engage your upper back

Common Mistakes When Performning:

sagging at the hips, throwing the weight up, keeping your feet too close together and losing balance, shifting too much from side to side