Double Kettlebell Feet Elevated Renegade Row to Push Up

Instructions for proper form

1. Start by placing two kettlebells on the ground shoulder-width apart. 2. Elevate your feet on a flat bench, ensuring your body forms a straight line from head to heels. 3. Grab the kettlebells with a neutral grip, palms facing each other. 4. Brace your core and maintain a neutral spine. 5. Begin with one kettlebell, rowing it towards your hip while stabilizing with the opposite arm and your core. Ensure your elbow stays close to your body. 6. Lower the kettlebell back down and perform a push-up. 7. Alternate arms and repeat the rowing and push-up sequence. Keep your movements controlled and avoid excessive twisting of the torso.

Common mistakes to avoid

1. Allowing the hips to sag or rise, disrupting body alignment. 2. Not keeping the core engaged, leading to lower back strain. 3. Using momentum instead of muscle to perform the row. 4. Flaring the elbow away from the body during the row. 5. Rushing through the movements and sacrificing form for speed.

Benefits

Specific benefits of the exercise

This exercise effectively targets the back muscles, particularly the lats, while also engaging the core and chest, providing a full-body workout experience.

Expected results and timeframe

With consistent training, participants can expect to see improved upper body strength, especially in the back, shoulders, and chest, as well as enhanced core stability within 4-6 weeks..

Who this exercise is best for

This exercise is best for advanced lifters seeking to improve their upper body strength, endurance, and coordination, particularly athletes or serious weight trainers.

Scientific studies supporting its effectiveness

Studies have shown that compound multi-joint movements, like the renegade row and push-up, can significantly enhance upper body strength and muscle activation when performed correctly.

Variations

Beginner modifications

1. Perform the exercise with feet on the ground instead of elevated. 2. Use lighter kettlebells or replace kettlebells with dumbbells. 3. Simplify by performing the push-up on the knees and including only the rowing motion.

Advanced progressions

1. Increase kettlebell weight for added resistance. 2. Perform a single-arm renegade row with a push-up. 3. Add a rotation after each push-up for oblique engagement.

Integrations

Complementary exercises

Complement this exercise with kettlebell swings, planks, and pull-ups to enhance overall body strength and stability.

Super set recommendations

Consider supersetting this exercise with barbell deadlifts or bench presses to focus on upper body and back strength effectively.

Sample workout routines

A sample routine can include: 1. Double Kettlebell Feet Elevated Renegade Row to Push Up (3 sets of 8-12 reps) 2. Superset with kettlebell swings (3 sets of 12-15 reps) 3. Finish with a static plank hold for core strength.

Exercise combinations

Combine this exercise with upper body isolated moves like tricep dips or bicep curls to create an efficient upper body workout.

Best time to do this exercise in your workout

This exercise should be performed during the main workout session after a proper warm-up and could serve as a part of an upper body or full-body workout circuit.