Kettlebell Renegade Row – Exercise Tutorial
This is obviously a video i filmed a while ago LOL, don’t mind the tree
Along with being an excellent pulling exercise, the renegade row also requires super core stability. It is still worth a try as a beginner, but only if your lighter Kettlebells have a wide base to balance on, otherwise you will risk serious injury, so be warned
Not only do you work the main pulling muscles in the upper back and rear of the shoulders, it also gives your anterior deltoids, chest, triceps and lats some static work, as your body weight balances between one arm, the core and the feet, while maintaining a straight tight body position.
- With 2 Kettlebells aligned under your shoulders, position yourself in a plank holding onto onto the handles.
- Your shoulders should be over your hands and the head should remain in line with the spine in a straight line, no bums in the air, or dipping hips.
- With the core fully engaged (pull tummy in, glutes tight, flattening out the lower back), row one kettlebell to the same hip under control, while the other side remains stable.
- During this row, try not to let the hips tilt from side to side and use the pulling side only to move the kettlebell – not momentum from the body or hips.
- Lower the bell under control to its start point, transfer your body weight to balance on the other side and row again.
- Keeping the kettlebells under the shoulder will help prevent the core being over worked and will reduce hip tilting during the row.
- Use shallow breathing as this will keep the core tighter.
- To reduce hip tilt you can widen the stance, advance the exercise by narrowing it, and/or increasing the weight.
- Do not let the shoulders shrug, keep them back and down.
- Grip the Kettlebell on the forward corner of the handle.
- Keeping the glutes tight will help prevent lower back extension, your core should be able to pull your pelvis round to flatten out the back and stabilise everything.
- Keeping the head in line with the spine will help prevent shrugging or incorrect rowing.
For beginners or those with only one Kettlebell:
- Practice the body weight renegade row to build up core stability
- Practice the Single Arm Kettlebell Row, or the Bent Over Kettlebell Row to become competent at correct rowing positions and engaging the right muscles.
- You can also try this with lighter, wide-based kettlebells.
- Try the Dumbbell Renegade Row instead, using the dumbbell handles to put your weight on and row the same way – just be careful the dumbbells don’t roll away on you!
Personally I love this exercise, because it does work the whole body in some way, expecially the upper back.
Really watch your lower back in this one, because if you pull too soon, before you have stabilised with the opposite side, you will cause injury.
If you find you are tilting too much, as you row up with one side, visualise the hip on that same side fighting the opposite way, or row slower. Sometimes rowing too fast will cause the pull to knock you off balance.
I hope this is clear enough, it makes more sense if you watch the video