Renegade Row

Starting position:

Take the push-up position while holding kettlebells. Your arms are perpendicular to the floor mat shoulder-width apart with outstretched elbows. Your body core is firm with the pelvis in a neutral position and shoulder blades fixed in one position. Your legs are outstretched and you lean on your toes which are a little wider than shoulder-with apart.

Exercise:

From the starting position pull one hand holding the kettlebell towards your chest. Keep your elbow next to your body throughout the entire movement. The other hand remains on the floor and supports the body. Keep your body core firm and avoid sideway rotation. Exhale as you pull the kettlebell upwards and inhale when returning to the starting position. Do the required number of repetitions and then switch hands.

Note:

Make sure you are in the correct position when leaning on the floor. Avoid lordotic over bending at the waist and making a hunch in your shoulder blades. Avoid uncontrolled sideways movement of your elbows. Slowly perform the motion of lifting the kettlebell and inhale.

Recommendation:

Exercise with your side to a mirror to check use of the correct technique.

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Alternating renegade row is a compound exercise that involves multiple muscle groups. Due to the posture whole body core is involved: muscles of lower back, glutes and abdomen. Hamstrings and arms are working too.

The main targeted muscle group is middle back. When pulling the kettlebels up squeeze the respective shoulder blade towards your spine (scapular retraction).

You can also use dumbbells if kettlebells are not available.