Back · Horizontal pull
Kettlebell Renegade Row
The kettlebell renegade row is a plank-position row done with a kettlebell in each hand. You hold a high plank, pull one kettlebell toward your hip while the other supports you, then alternate arms. It trains the upper back and lats while the core and shoulders work hard to stop your hips twisting.
Also known as: Renegade row, Plank row, Kettlebell plank row
- Muscle group
- Back
- Movement pattern
- Horizontal pull
- Type
- Compound
- Equipment
- Kettlebells
- Difficulty
- Advanced
What muscles does the kettlebell renegade row work?
Primary movers
- Latissimus dorsi
- Rhomboids
Assisting muscles
- Rectus abdominis
- Obliques
- Posterior deltoid
- Biceps brachii
- Anterior deltoid
- Serratus anterior
The lats and rhomboids do the rowing. As you pull one kettlebell toward your hip, the lat drives the upper arm back and the rhomboids pull the shoulder blade toward the spine. The lift is the same pattern as a single-arm row, but done with your body held off the floor.
The anti-rotation demand is the real point. Pulling with one arm tries to twist your torso, and the obliques and abdominals resist that rotation to keep the hips level. This is why heavy kettlebells make the exercise worse, not better.
The supporting arm works too. The front delt, serratus anterior and triceps keep the shoulder stable as you push the kettlebell into the floor. Each rep makes one shoulder the stabiliser while the other works to pull.
The glutes and quads brace the lower body, and a wide foot stance gives you a bigger base so the hips stay still. The biceps and rear delts help the pull. Because each hand holds a handle, the wrists must stay straight under load.
How to do the kettlebell renegade row
Setup
- 1
Place two kettlebells on the floor about shoulder-width apart. Use ones with flat bases so they do not roll.
- 2
Get into a high plank with a hand on each handle and your feet wide.
- 3
Squeeze your glutes and brace your core so your hips stay level.
- 4
Keep your neck in line with your spine and your gaze on the floor between your hands.
Execution
- 1
Push the supporting kettlebell firmly into the floor.
- 2
Row the other kettlebell up toward your hip, keeping your elbow close to your side.
- 3
Keep your hips and shoulders square to the floor and do not let your torso twist open.
- 4
Lower the kettlebell back to the floor under control.
- 5
Repeat on the other arm. Each row, left or right, counts as one rep.
- 6
Keep alternating without rushing, and reset if your plank position slips.
Common kettlebell renegade row mistakes
Twisting the hips open
Rotation takes the work out of the back and core.
The fix: Widen your feet, squeeze your glutes and use a lighter weight.
Letting the hips sag or pike
The plank line breaks and the lower back takes more load.
The fix: Brace your abs and glutes and keep a straight line from head to heels.
Rushing the reps
Speed makes you lose the plank and lets momentum do the work.
The fix: Row and lower slowly and keep the supporting arm firm.
Using kettlebells that are too heavy
Heavy weights force you to rotate to complete the row.
The fix: Choose a weight you can row without any twist in the hips.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Hypertrophy | 3 | 6–10 per arm | Moderate weight, strict form, 1–2 reps in reserve | 60–90 s |
| Strength | 3–4 | 4–6 per arm | Heavier kettlebells only if the hips stay still | 90 s–2 min |
| Beginner | 2–3 | 4–6 per arm | Light weight, feet wide | 60 s |
Use renegade rows as a core and back accessory after your main lifts, or as part of a conditioning circuit. Prioritise a still torso over heavier weight, and consider the single-arm dumbbell row if your plank is not yet solid.
Running the kettlebell renegade row in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayKettlebell Renegade Row variations and alternatives
Plank
EasierBuild the plank position before adding rows.
Plank Shoulder Taps
EasierTeaches you to stay square while one hand leaves the floor.
Single-Arm Dumbbell Row
EasierTrains the same row with a supported torso and less core demand.
Dumbbell Bent-Over Row
AlternativeA standing row that allows heavier loads for the back.
Ring Rows
AlternativeA bodyweight row where you can adjust difficulty by changing your angle.
Frequently asked questions
What does the kettlebell renegade row work?
It works the lats and upper back, with the abs, obliques and shoulders stabilising your plank.
Why do my hips rotate when I row?
The weight is probably too heavy or your feet are too close. Widen your stance and use lighter kettlebells.
Do I need kettlebells specifically?
Kettlebells with flat bases work well, but hex dumbbells are a common substitute.
How many reps count as one?
Each row, left or right, counts as one rep, so 10 reps is five per arm.
Hercules tracks every kettlebell renegade row you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play