라이브러리로시작 
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운동 라이브러리
Alternating Kettlebell Renegade Row
A plank-position alternating row over two kettlebells that combines upper back pulling with heavy anti-rotation core demand.
등케틀벨Horizontal pull
주동근
광배근코어
협응근
능형근후면 삼각근이두복사근
장비
케틀벨
패턴
Horizontal pull
준비 자세
- 01Place two kettlebells shoulder-width apart on the floor.
- 02Set up in a strong push-up plank with a hand gripping each handle.
- 03Widen the feet beyond hip width for a stable base.
- 04Stack shoulders directly over the kettlebells and brace the trunk.
수행
- 01Shift weight subtly onto the supporting arm without twisting the hips.
- 02Row one kettlebell to the ribs by driving the elbow up and back.
- 03Lower it under control to the floor.
- 04Repeat on the other side, alternating with a controlled tempo.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 sets of 6 to 10 rows per side with strict anti-rotation control.
- -Choose a load you can row without any visible hip twist before adding weight.
- -Works well as a core-and-back finisher rather than a primary rowing overload.