Alternating Renegade Row
An advanced plank and row combination using two kettlebells, which challenges the back and arms while the core and chest work to keep the body stable. It suits lifters who already hold a solid plank.
How to do the alternating renegade row
- Set two kettlebells on the floor about shoulder width apart and grip the handles.
- Get into a push up position with your toes on the floor and hands on the kettlebell handles.
- Keep your body straight from head to heels, with your feet set wide enough to feel stable.
- Press one kettlebell firmly into the floor for support as you row the other kettlebell up toward your side.
- Squeeze your shoulder blade back as the kettlebell reaches your ribs, then lower it to the floor with control.
- Repeat on the other side, alternating arms for the rest of the set.
Original library instructions (3 steps)
- 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.
- 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.
- Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.
Common mistakes
- Letting the hips twist or sag toward the floor during the row; brace the core and keep the body flat.
- Setting the feet too close together, which makes the plank unstable; widen your stance for support.
- Rowing too fast and letting the kettlebell bang down; lower it under control each time.
- Using kettlebells too heavy to control in the plank position; start lighter than you think.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 4 to 6 reps per arm, 2 minutes rest |
| Muscle | 3 sets of 8 to 10 reps per arm, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 10 to 12 reps per arm, 45 to 60 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Master a strict plank hold before adding the rowing motion, since the exercise demands a stable core first.
- Keep your gaze on the floor between the kettlebells rather than turning your head to watch the row.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the alternating renegade row good for beginners?
No, it is listed as an advanced move. It asks for a stable plank and a strong core at the same time as a row, so build those separately first.
What muscles does the alternating renegade row work?
The back does most of the rowing work, while the core, biceps, chest and triceps help stabilize the plank and support the arm as it moves.
