Double Kettlebell Feet Elevated Renegade Row

Instructions for proper form

1. Begin by placing your feet on an elevated surface like a bench. 2. Hold a kettlebell in each hand with a neutral grip, arm extended below your shoulders. 3. Maintain a straight line from your head to your heels, engaging your core throughout. 4. Begin the movement by pulling one kettlebell towards your hip while keeping your elbow close to your body. 5. Control the weight as you lower it back to the starting position. 6. Alternate arms, repeating the movement for the desired reps, while avoiding rotation in your torso.

Common mistakes to avoid

1. Allowing your hips to drop or rotate; keep your body rigid. 2. Using momentum to lift the kettlebell instead of controlled muscle engagement. 3. Letting the arms drift too far away from the body during the row.

Benefits

Specific benefits of the exercise

Improves upper back strength, increases core stability, and enhances grip strength while simultaneously incorporating a compound movement involving multiple muscle groups.

Expected results and timeframe

With consistent training, users can expect increased upper back strength and improved core stability in 4-6 weeks, with noticeable muscle definition and endurance lasting longer with regular practice..

Who this exercise is best for

This exercise is best for advanced trainers with a strong foundation in kettlebell techniques looking to enhance their back strength, stability, and overall athletic performance.

Scientific studies supporting its effectiveness

Research studies indicate that compound exercises, like the renegade row, effectively engage both primary and secondary muscle groups, promoting muscle hypertrophy and functional fitness (B. Contreras et al., 2016).

Variations

Beginner modifications

For beginners, use lighter kettlebells or perform the renegade row from knees instead of a plank position to reduce the intensity. Additionally, consider performing the exercise without foot elevation.

Advanced progressions

For advanced progressions, increase the kettlebell weight or perform a single-arm renegade row while the opposite hand reaches for the opposite foot (reaching variation). Adding a push-up at the end of each row can also enhance difficulty.

Integrations

Complementary exercises

Complementary exercises include pull-ups, bent-over rows, and planks to further develop the back and core strength.

Super set recommendations

Consider supersetting the double kettlebell feet elevated renegade row with push-ups or kettlebell swings for a comprehensive upper body and cardiovascular workout.

Sample workout routines

A sample workout could include a circuit of double kettlebell renegade rows, followed by kettlebell swings, push-ups, and planks, repeated 3-4 times with a minute’s rest in between rounds.

Exercise combinations

Exercise combinations might include starting with the renegade row, followed by overhead kettlebell presses to target the shoulders, and finishing with deadlifts to engage lower body muscles.

Best time to do this exercise in your workout

This exercise should be performed in the strength training portion of your workout, ideally after warm-up and before any finisher or conditioning work.