Kettlebell Renegade Row
Kettlebell Renegade Row trains 6 of the 18 muscle groups Full Coverage tracks: Abs 70%, Mid-back / traps 65%, Lats 55%, Obliques 55%, Triceps 35%, Forearms 35%.
This movement is in our catalog for reference, with the same per-muscle numbers as every other page here. The app does not select it for you.
How to do it
- Set two kettlebells on the floor about shoulder-width apart and take a push-up position gripping the handles.
- Widen your feet for stability.
- Brace hard and squeeze your glutes.
- Row one bell to your ribs without letting your hips turn, then set it down and switch.
- Kettlebells are more stable to grip than dumbbells but tip more easily - set them down deliberately.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
How it compares
Compared with the Renegade Row, it loads Front delts 25 points lower, Forearms 5 points higher. Compared with the Turkish Get-Up, it loads Front delts 65 points lower, Side delts 55 points lower, Glutes 40 points lower.
Other ways to train this
Other exercises for the Abs
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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