Alternating Kettlebell Row

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place two kettlebells between your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position. Grab both kettlebells. Pull one kettlebell off of the floor while holding on to the other kettlebell. Hold the kettlebell in the working arm at the stomach for a second. Lower the kettlebell in the working arm and pull the kettlebell with your other arm.

Alternating Renegade Row

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the kettlebell in the working arm in the top position. Lower it to the floor and push it into the floor. At the same time pull the kettlebell in the opposite hand. Repeat for several reps on each side.

One-Arm Kettlebell Row

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Using the example of the left arm, here is how you do a one-arm kettlebell row. Place a kettlebell next to your right foot. Place your left foot behind your back and rest your right elbow on your right leg. Pull the kettlebell off of the floor to your stomach. Keep your back flat at all times.

Two-Arm Kettlebell Row

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place two kettlebells between your feet. Bend your knees slightly and then push your butt out as much as possible as you bend over to get in the starting position. Grab both kettlebells and pull them to your stomach. Lower and repeat.

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