Double Kettlebell Renegade Row to Push Up

Instructions for proper form

Start in a plank position with each hand gripping a kettlebell. Ensure your feet are shoulder-width apart for stability. Keep your body in a straight line from head to heels. Engage your core and avoid sagging or arching your back. Begin the movement by shifting your weight onto one arm and rowing the kettlebell towards your hip, keeping your elbow close to your body. Lower it back down, and then perform a push-up. Alternate arms with each row, maintaining proper form throughout.

Common mistakes to avoid

Avoid letting your hips sag or lift too high during the exercise. Don’t rotate your torso excessively when rowing; keep your core engaged to maintain stability. Ensure that your elbows remain close to your body during the row, and don’t perform push-ups with poor form (e.g., flared elbows or incomplete range of motion).

Benefits

Specific benefits of the exercise

The Double Kettlebell Renegade Row to Push Up builds upper body strength, particularly targeting the latissimus dorsi while also engaging the shoulders, chest, and core. It enhances stability and coordination through its compound movement.

Expected results and timeframe

With consistent practice (2-3 times per week) and proper nutrition, practitioners can expect to see improvements in upper body strength and core stability within 4-6 weeks..

Who this exercise is best for

This exercise is best for intermediate fitness enthusiasts looking to build strength in their back and upper body, along with improving core stability. It is suitable for those who are familiar with kettlebell movements and have a good baseline of strength.

Scientific studies supporting its effectiveness

A study published in the Journal of Strength and Conditioning Research found that compound exercises like the Renegade Row significantly improve muscular strength and endurance compared to isolated movements, indicating the effectiveness of multi-joint exercises for overall strength gains.

Variations

Beginner modifications

For beginners, consider performing the exercise with lighter kettlebells or switching to a plank position without weights. You can also modify by performing the push-up on your knees or doing the rowing motion without the push-up portion.

Advanced progressions

Advanced practitioners can increase weights or add a series of push-ups between each row. You could also elevate your feet on a box to increase the challenge, or add a rotational row (twisting at the torso) for added difficulty.

Integrations

Complementary exercises

Consider integrating complementary exercises such as pull-ups, bench presses, or planks to further enhance upper body strength and stability.

Super set recommendations

Pair this exercise with kettlebell swings or goblet squats for super sets, promoting both pulling and pushing movements while maximizing time under tension.

Sample workout routines

A sample workout routine could include: 3 sets of 10 Double Kettlebell Renegade Rows to Push Ups followed by 3 sets of 15 kettlebell swings and 3 sets of 10 pull-ups.

Exercise combinations

Combine this exercise with dumbbell shoulder presses, and bent-over rows for a comprehensive upper body strength workout.

Best time to do this exercise in your workout

Incorporate this exercise in the middle of your upper body strength training routine after performing a warm-up and lighter isolation exercises, or as a core component of a circuit training session.