The kettlebell alternating renegade row combines rowing and core training into a single difficult movement. It's popular in time-efficient strength and muscle-building workouts, as well as in circuit-style training.
Only requires one pair of weights, but significantly works the core, back, and shoulders
Forces the core muscles to work hard to stabilize throughout the sequence while training the back dynamically
Boosts heart rate and creates a cardiovascular challenge during strength training
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.