Exercise guide
Alternating Renegade Row
The Alternating Renegade Row combines a plank with a one-arm kettlebell row. One arm supports the body while the other pulls a kettlebell toward the ribs, then the sides alternate. The back and biceps perform the row while the abdominals, chest, and triceps help keep the body stable.
Training context
What is the Alternating Renegade Row?
Unlike a supported row, the renegade row requires you to hold a push-up position throughout the set. The main challenge is pulling the kettlebell without letting the hips or shoulders rotate toward the working side.
A wider foot position usually provides more stability. The exercise can be made harder by narrowing the stance or increasing the load, but only after you can keep the plank position controlled.
Technique overview
Resist rotation as you pull
Begin in a strong plank with your hands on the kettlebell handles and your feet set wide enough for balance. Press one bell firmly into the floor while rowing the other toward your side. Lower it gently, reset your plank, and switch arms. Keep the hips level and avoid shifting your body over the supporting arm.
Treat this as an overview and use a range, pace, and setup you can control.