This is one of my favorite kettlebell exercises — as all of my clients will tell you!Not only does it look cool, but it’s a great full-body exercise that requires more than your average amount of skill to pull off. In a nutshell, a renegade row is doing a kettlebell row while in plank position. Oh, and while balancing one arm on a kettlebell! Art of Strength has a great video on it here.Even with the pointers in the video, it’s still easier said than done. Here are my favorite tips and tricks to get to the point where it’s as effortless as Anthony makes it appear in the video.
- If you can’t get all the way to plank, start with the hips folded. Never the back, always hinge at the hips. Slowly work your way down to plank.
- If you can get to plank but still have problems getting the bell up, widening your foot stance will help.
- Keep your shoulders OVER the kettlebell. The “resting” arm must be perpendicular to the ground.
- Putting the KB handles parallel to your body is often instinct. Instead, turn them 45 degrees in towards the body. It makes it less likely that you will “tip” off the kettlebell.
- Doing a row with a lighter bell can be difficult, because there is less surface area of the “grounded” bell to rest your weight on. There are two ways around that. First, you can use a heavier weight for the grounded bell and just not change sides every rep. Second, you can put your “grounded” hand through the handle of the bell so it’s resting on then kettlebell itself rather than on the handle.
Using these techniques, I can get everyone to do a renegade row. After a few tries, they “get it” and it quickly becomes a favorite. Because they know it’s brutally effective!
About Jen Waak