Below is a complete listing of the muscles used during the kettlebell row. We also write workout guides and exercise tutorials in order to help all athletes around the world to get started and improve their workouts. The renegade row is an exercise that targets multiple muscle groups, including: They primarily work theBack,chest muscles(pectoralis major and minor), as well as thetricepsand theshoulders (deltoids). It is mandatory to procure user consent prior to running these cookies on your website. Hinge forward so that your torso is roughly parallel with the floor. With one hand, grip the weight, keeping your elbow close to your body, and lift it off the ground by rowing it towards your hip. . Staring with two kettlebells shoulder-width apart, place your body in a push-up position with the kettlebells underneath your chest, with each hand on the handle of each kettlebell. You dont need to be a competitive strength athlete to want to develop elite-level back and core strength. Targets multiple muscle groups including the back, shoulders, core, and arms, Can be modified for different fitness levels, Requires minimal equipment and can be done at home or in the gym. Kettlebell. Remember that Renegade rows add a layer of difficulty to the equation, so start with a pair of light dumbbells to ensure proper form. The chest (pectorals), triceps, shoulders, and serratus anterior also contribute during the exercise. The number of sets and reps for the renegade row exercise will depend on your fitness level and goals. The need to maintain total control of your upper body, wrist, core, and lower body throughout the entire range of motion of the kettlebell renegade row can lead to substantial changes in technique and coordination. The dumbbell plank row emphasizes the row action while still developing core strength or as a scaled modification for individuals who struggle to perform the renegade row. Using a full range of motion is also crucial for Renegade rows. The kettlebell Renegade Rows exercise is performed with two kettlebells and without push-up, there is however a variation with a triceps push-up added. Home Strength Kettlebell Alternating Renegade Row. Your torso should be nearly parallel. Here are a few ways you can incorporate the renegade row into your workout routine: The renegade row is a great exercise that can be easily incorporated into any workout routine. 3. The kettlebell renegade row is very similar to the plank row above, except you will use 2 kettlebells. The renegade row is a very functional exercise that many don't do, probably because it's a little unconventional . Benefits 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 Type: Strength Main Muscle Worked: Middle Back Then to row a dumbbell without falling over requires that all of your muscles (your quads, glutes, lower back, core, and arms) are braced. The Renegade Row will build fantastic core strength as well as provide a great challenge due to the balance required to perform this kettlebell exercise. The brachioradialis helps grip the kettlebell and flex the forearm at the below joint. The erector spinae is a group of muscles that includes the iliocostalis, longissimus, and spinalis muscles. Be warned, this is a tough kettlebell excercise but the results to the upper body are amazing. The 5 Don'ts for Kettlebell Benefits. You dont need a bench or a ridiculously heavy dumbbell to get in an effective rowing workout. Here are three main benefits that you can gain from adding this exercise to your training toolbox. These cookies will be stored in your browser only with your consent. Start in a kneeling position with dumbbells on the ground in front of you. Thats because core strength and balance can be a limiting factor in the renegade row). Here are a few guidelines to help you choose the right weight: In conclusion, the renegade row is a great exercise that targets multiple muscle groups, including the upper back, shoulders, and core. The content on TheExerciseBlueprint is meant to be informative in nature, and should not be taken as medical advice. In this post, we'll cover: What the renegade row is Muscles worked in the renegade row Renegade Row can be done with dumbbells, kettlebells, or even a pair of water bottles. In one motion, bring the kettlebell all the way up to your chest. Instead of supporting your body in space, you can place your non-working hand and same-side knee up a flat bench. Renegade rows. The teres minor helps stabilize the scapula, while the infraspinatus provides stability and external rotation of the shoulder. Kettlebell Renegade Row 7 Benefits of Performing Back Exercises 8 Back Anatomy 9 Conclusion Start in a plank position with a dumbbell or kettlebell in each hand. FACT CHECKED October 31, 2021 Kettlebells aren't only meant to be swung. Take another breath and repeat. If youre trying to pull too much weight with this lift, youll likely hike your shoulder and hip up and back to accomplish the range of motion you need. Start in a plank position with your feet on the ground and a dumbbell on the bench or floor. Your feet wont be grounded, so youll have to work even harder to keep your grip steady and your body in position. Weve listed some of our favorites above, but feel free to experiment to see what works best for you. Depending on the weight of your bell and your pushup prowess, 4-5 sets of 4-5 reps (per . The Kettlebell Renegade Row is a great variation, it can be a challenging way to work on grip strength, upper-body strength and core stability. Combine the renegade row with a pushup renegade row. But sometimes more is more, and when it comes to exercise selection, the renegade row is a prime example. All of the following kettlebell rowing exercises will strengthen your: rhomboids, trapezius, lats, biceps, grip, core muscles and posterior shoulder muscles. This exercise can be used in Phase 1 of the NASM OPT model to improve stability. Using too heavy of a weight can cause you to lose proper form, which can lead to injury. While it is not a primary abs exercise, it is an effective compound movement to strengthen the core and to help improve overall upper body strength and stability. Engage your core to lift your hips up into a kneeling plank position. Step 1 Lifting the kettlebell. There have been many studies on the benefits of training with kettlebells and the history the kettlebell design has been around since the 1700s. Control the weight through all your reps and youre in for some serious back gains. Completing this routine regularlywill develop your pecks and abs, improve core body strength and tone biceps, triceps and your back muscles. However, it offers slightly more stability and can be used to set you up in a position that reinforces your spinal alignment. Lookout for part three of our kettlebell workout guide where I will be introducing the kettlebell windmill routine. Its important to maintain proper form and control the movement, twisting only with your torso, not with your hips or legs. Email us: info[at]barbend.com. A Lat pull-down machine is an alternative exercise to renegade row, it targets the lats, shoulders, and biceps. Lift the kettlebell across your body toward your right hip. Using the bench to brace your body, row the kettlebell up to your hip while keeping your elbow close to your side. But its a great exercise for improving your posture, balance, coordination, and core strength. Using lighter kettlebells or try without. These actions helps lift the kettlebell. Its an excellent way to detect any strength imbalances and then correct them. Lower the kettlebell back to the starting position. Once you're done with your right arm, shift your weight to the right and row the other kettlebell with your left side. The Renegade Row, when performed correctly, can engage the rectus abdominis, obliques and the transverse abdominis, that all work together to provide stability, support and balance. The kettlebells imbalanced weight distribution, combined with the higher handle and body from the floor, can lead to instability when performing the kettlebell renegade row. Grab the kettlebells, extend your arms to support your upper body, and extend your legs behind you. This is a high-intensity version that will challenge your strength, balance, and reaction time, while also testing your coordination and speed. You can place that arm behind your back, in front of you, or out to your side. Hinge forward at the hips, bend your knees, extend your arms, and grab your kettlebells with a neutral grip. Secure a resistance band to a sturdy anchor point (e.g. Progressive overload is a key principle in strength training, it means gradually increasing the resistance, reps, sets, or weight to make the exercises more challenging as your fitness level improves. Brace your core and row the kettlebell toward your hips. It is a versatile exercise that can be adjusted to cater to different fitness levels and goals. Lowering the dumbbell too quickly and without enough discipline can cause you to land on a corner of the dumbbell. This is a great exercise for improving grip, forearm, and back strength. Drag the kettlebell back to the original starting side to start your second rep. Like any row variation, your back and rhomboids will work to pull the load into the body and stabilize the scapular region while doing so. This can be used as a regression for the renegade row or the main back developer if people lack the ability to gain size and strength with renegade rows. The use of kettlebells allows for more variety and variation in renegade row exercise, as kettlebellsoffer a wider range of motion, and different grip options on the handle. In this guide, we've discussed the muscles worked, benefits, and you'll find tips, variations, and a sample workout using this movement. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. Our lats are the largest muscle in the upper body and play an essential role in torso stability and pulling motions (1). Remember that proper form and listening to your body is crucial for injury prevention and maximizing the benefits of the exercise. Yes. Take a shoulder-width stance with a kettlebell between your feet. . Kettlebell rows are intended to primarily target this muscle. Use appropriate weights and equipment when performing the renegade row push up. You can use the following sequence: Row (left arm) Row (right arm) Push-up Repeat. It is also a good variation to change up your routine and make the exercise more fun by adding an incline to it. They travel from the spine to the medial area of the scapula. Want to be the Most Jacked Dude or Dudette on Your Block?! His excellent book on training for football entitled, "Renegade Training For Football" reveals several kettlebell exercises that he uses with his football players. Lift the kettlebell toward your stomach. Horizontal pulling exercises are great for targeting the muscles in your back. adjustablekettlebellreviews.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. The backs distinctive winged or V shape is created by the most important muscle in your upper body, affectionately known as the lats. This muscle extends from the spine out to our sides and runs most of the length of the back. Lift the kettlebell toward the center of your chest, not to the outside of your body. Row one dumbbell up and toward your left shoulder. Complete your desired reps on one side, rest, and then perform reps with the opposite arm. It is a challenging full-body exercise that can help to improve your overall conditioning and fitness levels. Grab them by the handles and fix yourself into the plank . Try to keep your hips steady and maintaining a stable plank position throughout the exercise. Some of the benefits of the Renegade Row include: 1. In this kettlebell row version, youll be moving your arms dynamically rather than supporting your weight with them. Its a compound movement that can help improve overall upper body strength and stability. I bought my 35-kg kettlebell from Titan Fitness and I love it. The renegade row challenges and therefore improves midline stability as your body will fight to stay stable throughout the entire exercise. Your right arm should still be up by your chest. Amateurs and professional athletes alike use it because it improves jump and acceleration in addition to strengthening the upper and lower body. The primary muscles targeted in the movement are the lats, traps, and smaller stabilizing back muscles. First, the movement strengthens your back and emphasizes your lats. Not sold on the renegade row just yet? All you need is a solid plank position and enough discipline to keep your wrists in neutral. Leave the left-hand kettlebell on the ground. Once you have mastered the basic renegade row form, there are several variations that can enhance your workout results. Since youre limiting two points of contact, your core and hips need to work extremely hard to maintain their braced posture. Bend your left knee and drop your hips down and back to your left side while straightening your right leg. Lift one weight off by rowing it towards the chest. Its important to breathe correctly during the exercise. Balance is key, so kettlebells with rounded bottoms make this routine even tougher. Are you new to kettlebell training? Its convenient for people with busy schedules or limited access to a gym. Slowly lower the kettlebell back to the ground. Continue alternating sides for the desired number of reps. Make sure to keep your hips level and avoid twisting or rotating your body. You have to row the dumbbell until your elbow is at torso level or slightly higher, hold the position for a moment, and extend your arm on the way down. Keep your core tight, your body in a straight line, and maintain proper form throughout the exercise. Repeat your renegade row. If you find it siddifult to stop your hips moving backwards, try increasing the space between your legs. Row one kettlebell up towards your chest, keeping your elbow close to your body. When done correctly, kettlebell rows can help improve your posture and alleviate muscular imbalances. Then slowly lower the kettlebell until your arm is fully extended and the kettlebell us just off the floor. Like barbell rows, the T bar row is an effective compound movement with an excellent overloading potential and a good range of motion. The cardiovascular system will greatly benefit from the kettlebell swing too. Make sure to start with a weight that you can control and maintain proper form with. This variation can increase the level of difficulty and also target your glutes and quads. More midline stability means you can reduce your injury risk during moves like deadliftsandback squats. The trick with this row is to squeeze and maintain tension on your lats while switching the kettlebell from hand to hand. Your core is responsible for resisting this rotation, which develops a lot of core strength and stability. World class personal trainer software for you to build and assign workout programs for your clients, and track their progress. Make sure youre lifting a weight you can pull with discipline and control while keeping squared hips and shoulders. Get into a plank position. Youll want to avoid moving your hip upwards and any twisting of the torso. 1. If youve got a light hex dumbbell at home and need to work your back, renegade rows will come in handy. Lift one kettlebell to just below your ribcage while the other arm remains extended with the kettlebell held just off the ground. Instead, keep your elbows close to your body and bring the dumbbell to the side of your hip. Save my name, email, and website in this browser for the next time I comment. Your feet should be shoulder width apart with your toes acting as support. The Single arm Renegade Row is a challenging variation that can help build unilateral strength and stability. Keep rowing until your elbow passes your torso. Step 2 Returning the kettlebell. The renegade row requires you to maintain a plank position while also performing rows, which challenges your core muscles and improves your overall stability. Lift the kettlebell a few inches off the ground. Function of the major back muscles The trapezius, rhomboids and lats are all muscle groups that work together to provide a strong foundation for your body. Keep your elbows close to your body as you lower down. It can increase the difficulty level and target the core and upper body muscles even more. Perform for the desired number of repetitions. The kettlebell renegade rowis anadvanced kettlebell workout that requires patience, attention and focus. Try your best to minimize any side-to-side movement. For more kettlebell exercises and to access our curated collection of exercise videos, get the NASM EDGE app at: https://nasm-edge.app.link/6Hangr8SuR. Lower the kettlebell to the starting position and repeat. This grip change will require you to use wrist flexion to keep the kettlebell stable throughout the lift. To perform a kettlebell renegade row, put two kettlebells on the floor, about shoulder-width apart. Grip a pair of dumbbells(ideally hexagonal dumbbells that wont roll). Necessary cookies are absolutely essential for the website to function properly. We will cover other variations later in the article. I mentioned this earlier. You can also make this a Double Kettlebell Suitcase Row. Its a great exercise for beginners because it is simple to learn and easy to perform. These muscles will contract isometrically to maintain your body position and hinge throughout the movement. Save my name, email, and website in this browser for the next time I comment. Bending your elbow beyond 90-degrees happens when you pull the kettlebell too high, toward your chest, and targets the forearm more than the lats. Step back with your right leg to assume a staggered stance. Shift your weight slightly to the left, where your left arm supports you more. They can be done with different grips and variations to target the lats, shoulders and biceps. The renegade row works multiple muscles in your arms, chest, back and core. Lets cover as many of them as we can! Second, maintaining a push-up position forces your midsection to work extra hard. Keep your core tight and maintain proper form throughout the exercise. This website uses cookies to improve your experience while you navigate through the website. Use the kettlebell row in place of any row in your workout or throughout your week. Think of driving your elbow toward the ceiling and squeezing your lats. Feet should be hip distance apart with the legs straight. Learn how to properly renegade row, with kettlebells & dumbbells! Especially if youre using a very heavy weight, your body will likely try to heft the weight into the top position by shifting off to the side. Facing the kettlebells, get down onto your knees so they are supporting all of your weight. As a result, you build whole-body strength and improve your stability. Balance is key, so kettlebells with rounded bottoms make this routine even tougher. Hevy #1 Workout Tracker & Planner Gym Log App, Home > Exercises > Upper Back > Renegade Row How to Instructions, Proper Exercise Form and Tips. You know how to hold a plank and you know how to do rows. As a result, kettlebell rows can help improve your overall strength, power, and stability. The renegade row is considered an advanced kettlebell excercise. Another is touse a lighter weight. Specifically, you have to tilt your weight slightly to one side, thus freeing up your other arm. Reduce shoulder shrugging and keep the hips from rotating to one side. A great choice is an adjustable kettlebell or an adjustable dumbbell such as the Bowflex Selecttech 552. If youre swinging the dumbbell or hiking up your hips, then scale back the weight. Here we will focus on the single-arm kettlebell row. The range of motion for the KB row may seem short, especially when compared with the dumbbell row. The main benefit of the renegade row is the number of upper body muscles worked. The kettlebell and dumbbell row are both effective for building the back. In This Exercise: Muscles Worked. Lift one kettlebell off the ground by rowing it towards your hip, keeping your elbow close to your body and your chest parallel to the ground. Perfecting form in the beginning is key to avoid injury and get the most out of your workout. Lower the dumbbell back down to the starting position. Really, its a fancy synonym forthe ability to brace. Get in touch: Note: This variation should be reserved for advanced athletes, as kettlebells provide a more unstable base than dumbbells. The renegade rowcan be done in different ways to suit your fitness level. Kettlebell rows are a horizontal pulling exercise and are intended to work the lats. While performing the row, you may try to rotate your body to lift the load. This modification isgood for beginners or people who are not yet ready to perform the full renegade row. 2. Often a symptom of going too heavy, you want to avoid landing too hard with this move. Start in a plank position with your feet shoulder-width apart, and your hands placed on two kettlebells in front of you. Not doing that would prevent you from maintaining your stability and doing effective repetitions on the exercise. Youre going to hold the kettlebell by the bell instead of the handle. Build Muscle, Full Body Key Takeaways Kettlebells have been around for centuries but are often an underutilized piece of gym equipment. Its also very scalable, so whether youre a beginner or a weathered gym rat, theres more than likely a renegade row variation out there that can help you tackle whatever training adaptations youre aiming to accomplish. It is important for upper body movement and also beneficial for injury prevention. Olympic lifters may also find greater scapular stability and strength, which could help shoulder health if done properly. How to Do It: Get into a plank position (top of pushup) holding on to the handles of two kettlebells on the floor. 1. Keep your elbows close to your sides and squeeze your lats at the top of the movement. A common error when doing any type of row is rounding your back. Place the kettlebells on the ground about shoulder-width apart. I hope you can find our content of value and try Hevy to log your workouts! In this article, were going to dive into how to properly perform renegade rows, their benefits, mistakes,variations, and how you can use them in your program for various training adaptations. Its important to note that, as with any exercise, proper form and technique are essential for preventing injury. Unlike barbells and dumbbells, kettlebells can be lifted with the weight distributed in either hand. They are notsubstitutes for consulting a qualified medical professional. This variation can help anyone trying to really push their shoulder stability when performing the inverted row. If you're okay with that, click "Accept". Assume a plank position. Renegage rows are going to help get you stronger: period. If youre looking to build maximum back muscle and strength, you might choose to opt for barbell rows or single-arm rows as your primary form of rowing. When performing a Kettlebell Renegade row, only move within the range that is controllable. Focus on feeling your lats your contact, pause for a second, and lower the weight. This forces you to slow down and take your time with each rep. Kettlebell Upright Row Benefits. This workout also provides you with many other health benefits, including increased muscle, mass decreased body fat, reduced injury risk, increased agility, flexibility improved balance and coordination, enhanced sports performance. To make the exercise more challenging, you can add a push-up between each row. Switch sides with each repetition or do all your reps for one side and then . It is a great addition to your workout routine, whether youre a beginner or an experienced exerciser. Your torso should be close to parallel with the floor. Reach across your body with your right hand and grab the kettlebell with a neutral grip. Use these implements mindfully. . Start in a plank position with one dumbbell or kettlebell on the ground. To avoid this, focus on squeezing your shoulder blades together as you lift the weight. You can complete all of your reps with one arm, rest, and then switch arms, or alternate back and forth (rep 1 on the right, rep 2 on the left, 3 on the right, 4 on the left, etc.). All rights reserved. It is a great full-body exercise that provides a number of benefits for both athletes and fitness enthusiasts. One of the most important tips to keep in mind for Renegade rows is using hexagonal dumbbells. If youre ready to try out different versions of this move, here are three variations you can perform with the traditional renegade row. The renegade row isnt your only option for increasing unilateral strength. We only use reputable scientific based peer-reviewed studies to reference our content, and the best personal trainers to advise us. These exercises are a great alternative to the renegade row as they target the same muscle groups in the upper body. 3. Heads up:this page includes affiliate links. Kettlebell High Pulls 6 6. If you arenew to performingit, you may want to apply a few modifications to make the exercise easier. Engage your core and keep your body straight as you lower your chest down towards the dumbbells. The primary muscle group that works during Renegade rows is our latissimus dorsi (lats). Form Tip: When your arm is fully contracted and the kettlebell is near your ribcage your elbow should be at a roughly 90-degree angle. But the prime movers involved in the renegade row are very similar to what is used during the dumbbell row. The KB suitcase row is similar to the one-arm kettlebell row described above, except you wont be in a staggered stance. Renegade rows seem simple on the surface. The kettlebell row is a full-body exercise that targets the back muscles while also engaging the core. Youll be performing a plank throughout the rowing movement. Think about keeping your core as still as possible, like youve got a water bottle balanced on your lower back that you dont want to spill. Australian Kettlebell Swing Movement Type: Pull Muscles Worked: Full Body Level: Intermediate Benefit: Strengthen various muscles throughout the body and increase speed and endurance. Here are a few examples: This exercise targets the upper back, shoulders, and biceps by rowing the weight towards your hip while bent over with a slight bend on the knee. If youre training for functional fitness, enhanced mobility, core stability, or lifestyle improvement, choose one of the variations that will challenge you to work in different places of motion or hold your body in static positions for 8-15 reps. They are the same height, weight, and feel, which is important if you are doing dual kettlebell work. Athletes at many different levels of experience and with various goals can definitely incorporate this rowing variation into their program. This often causes people to try and pull the kettlebell higher than necessary, which results in twisting of the torse but not more engagement of the lats. Its also important to vary your routine over time to challenge your muscles in different ways, by varying rep ranges, sets, or introducing different variations of the renegade row. Copyright 2022 Hevy Studios, S.L. All of these rep schemes will help you get stronger. Average gymgoers can access the renegade row relatively easily. It can be useful for athletes, and anyone looking to improve their symmetry. While keeping your entire body still and in a straight line, row one elbow up and back momentarily. Thedumbbell bird dog row is a row that targets your core and back, similar to the renegade row. Take a shoulder-width or slightly wider stance, just outside your 2 kettlebells. Step 3: Grab the kettlebell with your right hand, using a neutral grip. Additionally, using different variations of the renegade Row exercise and progressive overload can help you to continue to challenge your body and improve your fitness level. Grab each kettlebell. Thekettlebell renegade rowis a great variation for lifters who want to improve how stable they are throughout the row. The Renegade Row is a compound movement that involves using weights and a plank position to challenge your body in new ways. Reach down with your right arm to the inside of the kettlebell (side closest to your left leg). Improved upper body strength By working your upper back, shoulders, and triceps, the renegade row can help to improve your upper body strength. Hey! Place your hands on the weights with a shoulder-width grip. With one arm, pull a kettlebell up, keeping your forearm close to your body and your core stabilized. Its role in the kettlebell row is to flex the biceps as the weight is raised. Lower the weight back to the ground and do the same thing with the other arm. Instead, replace the kettlebell with the palm of your hand. The renegade row is fairly simple to scale and modify. You'll essentially row one kettlebell while keeping the other one on the ground, place it back down on the floor, and repeat on the other side . Renegade Row How to Instructions, Proper Exercise Form and Tips. Checkout these. Repeat for the desired number of repetitions. After your workout, make sure to stretch your muscles, especially those that you worked during the renegade row push up, to helpreduce muscle soreness and improve flexibility. This exercise can be done using a T-bar machine or a barbell with weight plates attached to one end and a handle attached to the other end. Its important to maintain a strong plank position throughout the exercise to target the correct muscle groups and avoid injury. These cookies do not store any personal information. Your abdominals and obliques are used in the renegade row as stabilizers and anti-rotational muscles. Keeping your back flat and knees slightly bent, drive through your heels and stand just enough so that the kettlebells are off the ground. Welcome to part two of our 20 part series ofkettlebell workoutroutines. FormTip: You can move your feet in or out to make the move harder or easier. The most common mistake related to Renegade rows is using too much weight. If the goal is back hypertrophy, this is one of the best dumbbell back-builders outthere. This is often the main concern for athletes who support weight overhead. Make sure to keep control of the weights throughout the exercise,avoiding swinging or throwing the weightsduring the rowing motion. Repeat the same movement on the other arm. Focusing on one arm at a time might help you concentrate on hitting those areas during the workout. This variation of the renegade row can also target the core and stabilizer muscles more, due to the incline angle. To avoid this, keep your elbows close to your body as you lift the weight. This can place extra stress on your shoulders and elbow joint. . As you exhale, lower the kettlebell to the starting position. It might take a bit of adjusting to find the proper width. Incorporating the renegade row into your workout routine is a great way to add variety and challenge to your workout. Form Tip:Try not to let your torso twist too far away from the side youre rowing the dumbbell. Unilateral loading is when you have one arm or leg doing the majority of the work while the other arm or leg assists. Even if you land properly on the flat of the bell, moving without discipline can be jarring on your wrists. Once youre done with your right arm, shift your weight to the right and row the other kettlebell with your left side. Renegade rows are great for building more complete full-body stability, but regular rows allow you to lift more weight. Lower the weight back to the ground, then switch arms and repeat the same movement. How to program the kettlebell row for your goals. Doing Renegade rows with one elevated leg is a perfect exercise if you want to take your core training to the next level. Coachs Tip: Inhale as you lower the kettlebell (eccentric) and exhale as you lift (concentric). The goal with Renegade rows is to assume a push-up position while holding onto a pair of dumbbells (preferably, hexagonal ones). Proper form is key, to benefit . Perform the row with your other arm, this completes one repetition. Lift the kettlebell with your wrist flexed by pulling on the bell. This exercise can be done by using a resistance band, a cable or a machine and can be progressed by increasing the weight or resistance level. Stand in a shoulder-width stance and place 2 kettlebells on the ground between your legs with the handles parallel. This is a good variation if you are looking to increase upper body pressing strength and reinforce good pressing and pulling mechanics. Start in a plank position with your feet on a bench or step, and your hands on two dumbbells or kettlebells on the ground. Trapezius, infraspinatus, rhomboids, rear deltoids, and other upper back muscles also contribute to Renegade rows. Specifically, the erector spinae, rectus abdominis, transverse abdominis, obliques, and glutes allow us to maintain a straight body. The kettlebell row is a horizontal pulling movement that primarily works the lats but also targets the middle and lower trapezius, rhomboid also, and erector spinae. Start with only your bodyweight before adding weights. Once you get the hang of the exercise and your core is strong enough to resist rotation throughout, begin to speed up. You can mix it up with different variations, equipment, reps, and sets, and make it more challenging as you progress. The rhomboids help with scapular retraction, which is necessary when lifting the kettlebell. For this exercise, you will need a single kettlebell. 2. This variation involves performing the exercise with only one arm at a time. It is also a good way to introduce more load on the shoulders, as the angle also changes the resistance point of the weight. Step 4: Pull the kettlebell toward your stomach. Unlike the renegade row, the lifter can find great stability in the setup position, which allows for increased loading and back emphasis. Doing so will make each repetition more effective, allowing you to stimulate your muscles for growth. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. Grab the kettlebell using a neutral grip with one hand. This variation targets the same muscle groups as the traditional renegade row, but also places a greater emphasis on grip strength. Squat down to grab your kettlebell while maintaining an arch in your back. As the name implies, theres a rowing component to the renegade row. Have a question or comment? The third significant mistake with Renegade rows is using too much momentum to lift the weights. The goal is to assume the push-up position but raise one foot off the floor. Required fields are marked *. #KettlebellExercise #KettlebellRenegadeRow #RenegadeRow #Exercise #NASMEDGE #PersonalTrainingFollow us: Facebook: https://www.facebook.com/personaltrainers/ Twitter: https://twitter.com/nasm Instagram: https://www.instagram.com/nasm_fitness/ LinkedIn: https://www.linkedin.com/company/national-academy-of-sports-medicine-nasm- Kettlebell training has many benefits, including increased total body conditioning and strength and power. Some of the benefits of the Renegade Row include: By working your upper back, shoulders, and triceps, the renegade row can help to improve your upper body strength. Dumbbell renegade row is a challenging exercise that requires proper form, balance, and core stability. He is also a Certified Holistic Nutritionist, has a master's degree in teaching, and is a former competitive powerlifter and CrossFit athlete. Youre not the only one asking your most burning questions about renegade rows. As well as requiring good upper body strength, you need to remain focused throughout. Get ready to feel the burn and see the results with the Renegade Row!. But the KB row also targets your core and legs because you must support yourself without something to lean on. Start by engaging your core and keeping your body in a straight line from your head to your heels. 2,538 views Nov 12, 2018 9 Dislike Share Save National Academy of Sports Medicine (NASM) 60.6K subscribers In this video, we demonstrate how to properly do a Kettlebell Renegade Row. Be sure not to let your body fall to the same side. Your torso should be roughly parallel with the floor. Return the kettlebell to the floor. Widen your stance or elevate your hands even more. Instead of only doing rows, you include push-up repetitions to train your chest, shoulders, and triceps (4). Extend your right arm and grab the kettlebell with a neutral grip. To maintain your wrist health, youve got to keep your wrists in neutral. The kettlebell upright row is an excellent and popular muscle-builder movement for building stronger and bigger traps and shoulder muscles. If you are looking for a moreadvanced variationto stimulate different muscle fibers,then try kettlebells renegade row, and renegade row push up and Renegade Row with a Twist. If you are looking to put on mass, choose a kettlebell row version that allows you to train with as much weight as possible for 6-8 reps (functional hypertrophy zone) or 9-12 reps (total hypertrophy zone). Lead the row with your elbow. The knee-supported Renegade row is an excellent variation for beginners to the movement. By the end of this article, youll know how to correctly perform the kettlebell row, how to avoid the most common kettlebell row errors, and how to perform a handful of intense kettlebell row variations. And the lateral lunge position will work your adductors and hip flexors as an added bonus. By focusing on proper form and technique, the renegade row can help to improve scapular stability. How to do it Simply grip the kettlebell using both your hands, while your hands are between both your legs. Rogue Fitness Iron Kettlebells These are great, high-quality kettlebells. by Greg Brookes The kettlebell renegade row is an advanced exercise that will work deep into the back while at the same time conditioning the core muscles. You can also complete this routine with dumbbells. The handle shoulder is parallel to your body. The posterior deltoid (rear delts) assists the lats in lifting the kettlebell. The routine requires constant use of two (identical) kettlebells. The renegade row is a challenging exercise that requires proper form and technique to maximize its benefits and prevent injury. Extend your legs to straighten your body, and bring your chest out. You first pull with one side, and then with the other. Another powerful way to incorporate your bell into a strength session is utilizing a movement for an OTM (on the minute) style session. However, it canincrease core strength,scapular stabilityand be used as a good general warm-up. Avoid the error by being mindful and rowing correctly, even if it means doing fewer reps. Barbell rows are an effective compound exercise for the back, core, biceps, and forearms. Theres no need to overextend. Take a shoulder-width stance with a kettlebell between your feet. Doing so forces your biceps and shoulders to work extra hard while reducing the tension in your back. Pause at the top and squeeze your lats before lowering the kettlebell back to the starting position. I only recommend products or equipment I have personally vetted. To do this, you would assume a plank position on a weight bench and hold a dumbbell in one hand. You'll probably need weights with a flat side to rest on - round dumbbells may roll under the inexperienced. Kettlebell training offers very little horizontal rowing movements to counterbalance all the pushing exercises so becoming familiar with the renegade row is well worth your effort. Keeping your core tight, row one of the dumbbells to your side. BarBend is the Official Media Partner of USA Weightlifting. Your email address will not be published. The weight you should use for the Renegade Row will depend on your fitness level and goals. The benefit of using kettlebells for the renegade row is that it increases a lifter's need for control, stability, and focus to perform the row without having the kettlebell topple over. Kettlebell renegade row. This creates a unilateral load. Now that you are back in your starting position, shift your weight onto the other side and repeat. The difference is that you push up with alternate arms. So keep those abs tight and think about pulling from your lats rather than just using your arms. Resist rotating and maintain good alignment. This variation can be helpful for people who want to increase the intensity of the exercise or who want to add variety to their routine. This flexing of the elbow puts more emphasis on the biceps and takes away from the lat engagement. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. They run along the spines sides and aid spinal stability. This exercise can be done using dumbbells or a barbell and can be progressed by increasing the weight. We also use third-party cookies that help us analyze and understand how you use this website. The renegade row push-up is a renegade row with a push-up added to it. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); Log your workouts and track your progress on Hevy app while being part of an amazing community of +2 million gym athletes. Plus, you can work out at your own pace and according to what works best for you. Repeat the same movement with the other arm. This helps make the renegade row accessible to lifters who are building up the strength to support their own bodyweight. As you press up, row one dumbbell up towards your chest, keeping your elbow close to your body. You should look like youre doing a plank, except your arm is up on a box instead of on the ground. Take a wider than shoulder-width stance and place your kettlebell just inside your left foot. Set a kettlebell on the floor, then stand over it with a shoulder-width stance. https://www.youtube.com/watch?v=4qEIChzM4ZA&t, Renegade Row Guide | Form Tips, Muscles Worked, and Variations (https://www.youtube.com/watch?v=4qEIChzM4ZA&t), https://www.youtube.com/watch?v=RuJ9a05aa0A, How to do a Dumbbell Renegade Row to Push-Up (https://www.youtube.com/watch?v=RuJ9a05aa0A), https://www.youtube.com/watch?v=LMVFmnXjbcs, Video: Renegade Row with Kettlebell (https://www.youtube.com/watch?v=LMVFmnXjbcs), https://www.youtube.com/watch?v=lLTBO5vqm8A, Feet Elevated Renegade Rows (https://www.youtube.com/watch?v=lLTBO5vqm8A), https://www.youtube.com/watch?v=nehAvSrfUOg&t, How to: One Arm Dumbbell Row Alexandra Wilson (https://www.youtube.com/watch?v=nehAvSrfUOg&t), https://www.youtube.com/watch?v=N3WWH80qN7g, Bird dog bent over row (https://www.youtube.com/watch?v=N3WWH80qN7g), https://www.youtube.com/watch?v=A9BMGtYbFgI, Single Arm Dumbbell Plank Row (on Bench) Functional Strength and Fitness Exercises (https://www.youtube.com/watch?v=A9BMGtYbFgI), 2023 Toronto Pro Supershow Bodybuilding Preview, 2023 Miami Muscle Beach Pro-Am Show Preview, 2023 Mid USA Pro Classic Physique Show Preview, 2023 Omaha Pro Womens Physique Show Preview, 2023 Musclecontest Nevada State Pro Bikini Division Show Preview, 16 Best Creatine Supplements of 2023 for Muscle Growth, Athletic Greens Review Price, Flavor and Nutrition Breakdown, The Best Barbells For All-Around Training, Weightlifting, Powerlifting, Deadlifts, and More, Best Home Gyms For the Money, Bodybuilding, and More. In the case of the KB row, the erector spinae muscles work to stabilize your back and maintain posture while you row. Kettlebell Single Leg Deadlift 3 3. The kettlebell row is similar to the dumbbell row, but the odd shape and off-balance nature of the bell provide a slightly different stimulus. Lift the kettlebell with your left arm toward the center of your chest. As you row the dumbbell up to the side of your chest, you rotate your torso and twist the weight toward the ceiling. Coachs Tip: You dont have to rest your forward arm on your thigh. The static hand kettlebell switch will improve your reaction and coordination. What muscles does a renegade row with a dumbbell activate? The kettlebell row is an essential exercise for building a strong and muscular back. At the same time, begin to raise the other kettlebell toward your ribcage. Remember that variety in your training is important, and by incorporating different exercises and variations into your workout routine, you can target the same muscle groups from different angles and avoid boredom. Step 6: Complete your desired number of reps, rest, then switch sides and repeat. This exercise is a bodyweight version of a row that targets the upper back, shoulders, and biceps. The kettlebells/hands should be directly under the shoulders. Your arms and body should be straight. This can be a great option for those who have limited equipment at home, or who are travelling. Renegade Row Benefits. In order to complete this routine you need to be able to support yourself whilst on one arm. But since you want to be emphasizing keeping your torso and hips stable throughout the move, focus less on loading up the weight and more on your form. Kettlebell Renegade Row. Keep your back flat and avoid the urge to twist your torso. The renegade row is a move for every gymgoer. Engage your core and keep your body in a straight line from your head to your heels. Instead of performing one arm at a time, youll be passing the kettlebell from one hand to the other during this dynamic row variation. As you do this, ensure your knuckles are facing outwards. Lower the kettlebell back to the ground and repeat the same movement with the other arm. The primary muscle group that works during Renegade rows is our latissimus dorsi (lats). To incorporate the renegade row into your workout routine, you can start by adding it as an accessory movement, as a part and stand alone. This is a fantastic mind-body connection workout that will put your mind to the test in more ways than one. I only recommend products or equipment I have personally vetted. As it doesnt require a lot of equipment or space. Coachs Tip: Dont think about pulling with your hand. Lower the weight back and repeat the same movement with the other arm. Ideally, you would perform these with dumbbells. Engage your abs to maintain a neutral spine. But there can be a tendency to want to shrug the shoulders and pull the KB toward the chest. Be sure to pull drive your elbow up and avoid shrugging your shoulders. Thedumbbell single-arm row is a unilateral row variation aimed at increasing back strength. This will also be effective if you find your torso twisting. Take a breath and row the right kettlebell as you keep your body stable. Still, supplementing these moves with renegade rows can help maintain a training emphasis on stability, which is essential for overall back strength. a post or a door anchor) and kneel or stand facing the anchor point, Hold the band with an overhand grip, with your hands at shoulder width apart, and step away from the anchor point to create tension in the band, Engage your core and keep your body in a straight line from your head to your heels, this is your starting position, row one arm at a time towards your hip, keeping your elbow close to your body and your chest parallel to the ground, Lower the band back to the starting position and repeat the same movement with the other arm. In this video, we demonstrate how to properly do a Kettlebell Renegade Row. The traps are involved in KB rowing during the concentric phase. keeping your elbow close to your side as you lift the weight. The teres major is involved in medial rotation and extension of the humerus. Kettlebell Alternating Renegade Row Instructions Start in a plank position with your hands on the kettlebells and your feet shoulder-width apart. Furthermore, because youre using one arm at a time rather than both like with the barbell bent-over row, you cant count on your stronger side doing all of the work. This kettlebell row will challenge your core. One way to avoid this problem is to do a renegade row on your knee. Like Renegade rows, the barbell row offers a good range of motion, trains your back well, and develops your core. An inexpensive addition to any gym setup, kettlebells are perfect for at-home fitness. This happens when people try to pull too much weight or fail to keep their core engaged throughout the movement.

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