Kettlebell Renegade Row

Lats, Biceps, Abs, ChestKettlebell

Combines a plank with a single-arm kettlebell row. Strengthens your back, biceps, and deep core while requiring solid anti-rotation stability.

How to do it

1Set up in a push-up position with one hand on the kettlebell, feet slightly wider than shoulder-width.

2Form a rigid straight line from head to heels and brace your core.

3Exhale as you row the kettlebell up toward your hip, keeping your elbow tucked.

4Pause for a second at the top without twisting your shoulders or opening your hips.

5Inhale as you lower the kettlebell back down under control while keeping your torso square.

Common mistakes

Twisting your hips and shoulders as you row, taking work off your core and straining your lower back.

Sagging at your lower back from weak abdominal bracing, increasing spine injury risk.

Rowing the bell to your chest or shoulder instead of your hip, putting your shoulder in an awkward position.

Breathing

Exhale as you row the weight up. Inhale as you lower it back down under control.

Make it harder or easier

To scale down, drop to your knees or widen your feet. To scale up, narrow your stance or pause at the top for two seconds.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.