Renegade Kettlebell Row
The renegade kettlebell row is a plank held on two kettlebell handles while you row one bell at a time towards your hip. It trains your abs and obliques to stop your body twisting, while your lats and biceps do the pulling. It suits beginners who can already hold a solid plank and want a challenging exercise that works plenty of muscle at once.
Muscles worked
The Renegade Kettlebell Row mainly works your abs and lats, with your biceps and obliques helping.
Setting up
- Use two matching kettlebells with flat bases, and start light (around 6-10 kg each). Stand them on a non-slip surface, about shoulder-width apart, with the handles parallel and pointing forwards.
- Get into a high plank with each hand gripping a handle. Keep your wrists straight and stacked under your arms, and don't let the bell tip.
- Set your feet wider than hip-width. The wider your feet, the easier it is to stay square, so start wide and bring them closer together as you improve.
- Make a straight line from your heels to the top of your head. Look at the floor just ahead of your hands so your neck stays long.
How to do the Renegade Kettlebell Row
- Take a breath in and brace your abs as if you are about to be nudged in the stomach. Squeeze both handles firmly.
- Press down into your left hand and shift a small amount of weight onto it, keeping your hips level and square to the floor.
- Row the right kettlebell up by driving your elbow back towards your hip, as if putting it into your back pocket.
- Pause for a moment with the bell beside your ribs and your hips still level.
- Lower the kettlebell under control until it is flat on the floor, and reset your brace before the next rep.
- Repeat on the left side, then carry on alternating sides.
- Count one rep for each side, and finish your set by putting both bells down before you lift your hands.
Form tips
- Imagine a tray of water balanced on your lower back. If it would spill when you row, you are twisting.
- Keep your ribs pulled down towards your hips so your abs, not your lower body, hold your position.
- Lead the row with your elbow, not your hand. Think about pulling your elbow past your ribs so you feel your lat working on that side.
- Squeeze the handle of the supporting hand and push the floor away. This keeps the supporting bell steady.
- Slow down. A controlled one to two seconds up and two seconds down beats fast, wobbly reps.
- If you feel pain (rather than normal effort), stop and get it checked.
Common mistakes
Hips twisting open
Widen your feet, lighten the bells and brace harder. Try to keep your belt buckle pointing at the floor throughout, and pause briefly at the top to check your hips are level.
Hips sagging or piking up
Keep a straight line from heels to head by squeezing your abs and pulling your ribs down. If you can't hold it, do fewer reps or rest on your knees for a set.
Using momentum to jerk the bell up
Choose a lighter kettlebell and row smoothly, pausing at the top. The bell should travel up and down in a controlled line to your hip.
Bent or wobbly wrists
Place your hand so the handle sits in line with your forearm, and grip it firmly. If the bell tips or rolls, the weight is too heavy or the base is too narrow.
Sets and reps
| Build strength | 4-5 sets of 4-6 reps per side with the heaviest bells you can use with level hips, resting 90-120 seconds between sets. |
|---|---|
| Build muscle | 3-4 sets of 8-10 reps per side, resting 60-90 seconds, using a slow, controlled lowering phase. |
| Fat loss and fitness | 3 rounds of 8-12 reps per side in a circuit with other exercises, resting 30-60 seconds between moves. Keep the weight light enough to stay tidy as you tire. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Renegade Kettlebell Row alternatives
Machine taken, or want some variety? These work the same main muscles.
Renegade Kettlebell Row FAQs
What weight kettlebell should I use for renegade rows?
Most beginners do best with 6-10 kg per hand, and some start with none. Choose a weight where your hips stay level on every rep. If you twist or lose your plank, go lighter.
Why are renegade rows so hard?
You are holding a plank on two unstable handles while one arm rows, so your abs and obliques have to work hard to stop your body rotating. Your lats and biceps are also working to pull the bell up. It takes practice, so start with wide feet and light bells.
Should I do renegade rows from my knees?
Yes, that's a good way to learn the movement. Kneeling keeps the plank shorter and easier to control, so you can practise level hips and a smooth row. Move to your toes once you can complete all your reps without twisting.
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