Alternating Renegade Row vs Sled Row

Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.

Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.

Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.

Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight. Face the sled, backing up until there is some tension in the line.

With a handle in each hand, bend the knees slightly, keep your head and chest up, and begin with your arms extended.

To initiate the movement, flex the elbow as you retract your shoulder blades, pulling the sled towards you.

Take a step or two back to get tension in the line and repeat.