Alternating Renegade 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.

Alternating Renegade Row primarily trains the back, with the core and biceps and chest and triceps contributing. The exact demand depends on your setup, range, and chosen load.

Set a secure grip and keep the chosen torso position repeatable. Move the elbows through the intended pull without a large torso swing. Return under control rather than dropping the weight or losing shoulder control.

Related options include Alternating Kettlebell Row, Kettlebell Row, One-Arm Kettlebell Row. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.