Renegade Rows

By Lisa Shaffer

What is a renegade row? It’s a great rowing exercise and ab exercise. If you haven’t tried it add this to your next workout and feel the effects for days.

Basic renegade row: (beginner level)

You will need 2 kettlebells that are the same size. You will also want to be sure that the bottom of your kettlebells are wide and flat. Place them in front of you and get into a plank position with your hands on the kettlebell handles. The kettlebells should be place directly under your shoulders for stability. Keep your abs tight and as you pull one kettlebell to chest height for the row and you actively press down with the other hand into the kettlebell on the ground. Try to keep your hips square with your shoulders and ground as much as possible. You don’t want to twist at the waist as the kettlebell comes up. Keep your neck aligned in a neutral position. Looking at the ground just in front of you will help keep your neck aligned. You can alternate arms after each rep or just work one side at a time.

Renegade row with push up: (intermediate level)

As if this exercise wasn’t enough already there are ways to add to it to make it a full body workout. Adding a push up between rows will work your shoulders, chest and triceps. I mean, hey, you’re already in a push up position so why not? Just be sure that the bottom of your kettlebells are wide and flat enough on the bottom to do it.

Renegade row with a clean, squat & press: (advanced level)

You might be thinking, “Hey, I thought you said it was full body. Where’s the legs?” Ok, just add a clean, squat and press. Do one rep of the row on each side then jump your legs forward
with the kettlebells in-between your feet and stand up explosively to clean the kettlebells to the racked position and squat then press over head. This is an advanced exercise and shouldn’t
be attempted until you have the basic clean, squat and press mastered.

If you’re short on time the last variation is a great 10-15 minute full body workout.

Give the renegade row a try and let us know what you think.

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