Smart Workout Diary

Kettlebell Renegade Row

The kettlebell renegade row is a plank-based rowing exercise in which you pull one kettlebell at a time toward your ribs. It primarily trains the back, especially the lats, while the abdominals and shoulders work to keep the torso stable. It supports upper-body pulling strength and full-body core control.

Demonstration

Kettlebell Renegade Row — demonstration 1
Kettlebell Renegade Row — demonstration 2

Instructions

  1. Place two kettlebells on the floor about shoulder-width apart and grip their handles firmly.
  2. Step your feet back into a high plank, with hands under shoulders, legs straight, and feet set wider than hip width for stability.
  3. Brace your abdominals and keep your head, spine, and hips in one long line.
  4. Shift slightly into one hand, then pull the opposite kettlebell toward your lower ribs by driving the elbow back.
  5. Lower the kettlebell under control, avoid rotating the torso, and repeat on the other side. Stop if you cannot maintain a stable plank.
Muscle Group
Lats
Type
Strength
Mechanics
Compound
Equipment
Kettlebell
Difficulty
Intermediate

Technique tips

  1. Use a wider foot stance to reduce hip rotation and make the plank more stable.
  2. Choose kettlebells that allow a firm, comfortable hand position; start light enough to control every repetition.
  3. Keep the hips level and exhale as you row; do not rush the lowering phase.
Exercise library