Double Kettlebell Renegade Row

Instructions for proper form

1. Begin in a high plank position with a kettlebell in each hand, shoulder-width apart. 2. Keep your body straight from head to heels, engaging your core to maintain stability. 3. With a neutral grip, row one kettlebell towards your ribcage while stabilizing your body with the opposite arm. 4. Lower the kettlebell back to the ground and alternate to the other arm. 5. Avoid rotating your hips and keep your body as still as possible throughout the movement. 6. Continue alternating rows while maintaining a solid plank position.

Common mistakes to avoid

1. Allowing hips to sag or rise, compromising core stability. 2. Over-rotating the torso instead of stabilizing it. 3. Using momentum to assist the row, rather than a controlled movement. 4. Not engaging the core throughout the exercise.

Benefits

Specific benefits of the exercise

1. Builds strength in the upper back and lats. 2. Enhances core stability through anti-extension mechanics. 3. Improves overall strength-endurance due to the compound nature of the exercise.

Expected results and timeframe

With consistent practice (2-3 times per week), individuals can expect enhanced upper back strength, improved muscular endurance, and core stability within 4-6 weeks..

Who this exercise is best for

This exercise is ideal for intermediate lifters looking to improve back strength, athletes requiring shoulder stability and core strength, and anyone wanting to enhance their overall upper body workout routines.

Scientific studies supporting its effectiveness

Studies have shown that compound exercises like the renegade row significantly activate the latissimus dorsi and core muscles, contributing to improved functional strength and better performance in various sports and daily activities.

Variations

Beginner modifications

1. Perform the renegade row with lighter kettlebells or dumbbells. 2. Hold the plank position on your knees instead of your toes. 3. Substitute with a single-arm dumbbell row while resting one knee on a bench.

Advanced progressions

1. Add a push-up between each row for increased intensity. 2. Use heavier kettlebells or increase the number of repetitions. 3. Add a stability ball beneath your feet to increase the instability and core engagement.

Integrations

Complementary exercises

1. Plank variations for additional core work. 2. Pull-ups or lat pulldowns for enhanced lat activation. 3. Deadlifts for overall back and lower body strength.

Super set recommendations

Pair the double kettlebell renegade row with push-ups or kettlebell swings for an effective super set that targets the upper body and heart rate.

Sample workout routines

A sample workout may include: 1. Warm-up (5-10 min), 2. Super Set: Double Kettlebell Renegade Rows (3 sets of 10-12 reps) and Push-Ups (3 sets of 10-15 reps), 3. Deadlifts (3 sets of 8-10 reps), 4. Cool down and stretch.

Exercise combinations

Combine with kettlebell swings, thrusters, or pull-ups for a well-rounded upper body and core workout session.

Best time to do this exercise in your workout

The double kettlebell renegade row is best performed during the strength training segment of your workout, ideally after warming up and before fatigue sets in.