Kettlebell Alternating Renegade Row

Setup

1. 01Place two kettlebells shoulder-width apart on the floor.
2. 02Set up in a strong push-up plank with a hand gripping each handle.
3. 03Widen the feet beyond hip width for a stable base.
4. 04Stack shoulders directly over the kettlebells and brace the trunk.

Execution

1. 01Shift weight subtly onto the supporting arm without twisting the hips.
2. 02Row one kettlebell to the ribs by driving the elbow up and back.
3. 03Lower it under control to the floor.
4. 04Repeat on the other side, alternating with a controlled tempo.

Checkpoints

• -Hips stay square to the floor on every row.
• -Supporting kettlebell stays vertical and still.
• -Elbow finishes at or above the torso line.
• -Head, hips, and heels hold one plank line.

Common mistakes

• -Rotating the hips open to make room for the row.
• -Sagging through the lower back mid-set.
• -Snatching the bell up with momentum.
• -Using kettlebells with unstable or narrow bases.