Renegade Row (Kettlebell)

CoreKB

The kettlebell version of the renegade row, using a narrower and taller base than dumbbells which increases both wrist stability demand and the anti-rotation challenge on the core.

Demo: General S&C demo

Sets

3

Reps

6-8 per side

Rest

1 min

Contraindications

Wrist instability — regress to dumbbells if kettlebells roll or wrist strain occurs.

Setup

Place two kettlebells close together, shoulder-width apart. Set up in a high plank gripping the handles, feet wide.

Execution

  1. 1Brace the core and settle into a stable plank before rowing
  2. 2Shift weight subtly toward the planted kettlebell before rowing the other
  3. 3Row one kettlebell to the hip while pressing hard through the planted arm
  4. 4Keep the hips and chest square, resisting rotation
  5. 5Lower with control and alternate sides

Key cues

  • Shift your weight before you row
  • Keep the kettlebells close together for stability
  • Chest stays square to the floor
  • Press hard into the planted bell

Common faults

  • Kettlebells too far apart, reducing stability
  • Hips rotating with the rowing arm
  • Wrist collapsing under the load
  • Rowing too fast and losing core tension

Tweaks

  • Use flat-bottomed competition kettlebells for a more stable base
  • Reduce load and focus on control
  • Progress by increasing tempo control (3-second row)

Regressions

Renegade Row (Dumbbell)

Muscles

Primary: Obliques, Transverse Abdominis, Lats

Secondary: Shoulders, Forearms

Notes

ANTI-ROTATION. Most advanced and unstable variant of the renegade row family.

Sources

Attribution: StrongFirst-style kettlebell canon / general S&C