Alternating Renegade Row
- Primary
- middle back
- Secondary
- abdominals · biceps · chest · lats · triceps
- Equipment
- kettlebells
- Mechanic
- compound
- Force
- pull
- Category
- strength
How it’s performed
- 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.
General movement description — not Justin’s coaching. He hasn’t catalogued this lift, so there’s no Troponin cue for it.
Want his take on it? Ask the coach.