Alternating Renegade Row
How to do the Alternating Renegade Row
- 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.
How to program the Alternating Renegade Row
Sets and reps
As a compound movement, the Alternating Renegade Row responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Alternating Renegade Row is rated expert. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Alternating Renegade Row work?
The Alternating Renegade Row primarily targets the Middle Back. It also recruits the Abdominals, Biceps, Chest, Lats, Triceps as supporting muscles.
What equipment do I need for the Alternating Renegade Row?
You need Kettlebells. Difficulty level: Expert.
How many sets and reps of the Alternating Renegade Row should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
