Start
End
Strength
Alternating Renegade Row
expertkettlebells·compound·pull
Muscles Worked
Primary
Secondary
DiaphragmExternal anal sphincterexternal obliqueiliacuspsoas majorpubococcygeusbiceps brachiibrachialisAbdominal part of left pectoralis majorAbdominal part of right pectoralis majorAnterior papillary muscle of right ventricleAnterolateral head of lateral papillary muscle of left ventricleExternal intercostal muscleInnermost intercostal muscleInternal intercostal muscleLateral papillary muscle of left ventriclepectoralis majorpectoralis minortransversus thoracisserratus anterioranconeustriceps brachii
How to Perform
1
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.
2
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.
3
Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.
Alternatives to Alternating Renegade Row
Same muscles, different equipment or difficulty
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