Alternating Renegade Row
a.k.a. Commando Row, Renegade Row, Row From Plank, Push-Up Position Plank Alternating Row
Differentiation: Mechanics
This variation of a prone row is unique. Here is how: you balance on a set of kettlebells. Maintaining balance forces you to use your abs. Using kettlebells ensures that you | work each side of your lats with the same amount of weight. You alternate between your left and right arm with each rep. Working individual sides allows you to develop each lat muscle individually.
Starting Position
To get into starting position, do this...
1) Obtain two kettlebells.
2) Locate an area of the gym with ample floor space to perform the exercise.
3) Place two kettlebells on the floor about a foot apart.
4) Lean downward to grasp a kettlebell in each hand.
5) ...with your palms facing each other.
6) Then, rise up until your arms are fully extended,
7) ...and assume a position as if you are going to do push-ups.
8) Place your feet wide apart with toes bent into the floor.
9) Straighten your body.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you bend your elbow to lift one kettlebell
3) ...until the kettlebell reaches your upper chest.
4) Inhale while you gradually lower the kettlebell to the floor.
5) This is the ending position.
6) Repeat the motion with the other hand and kettlebell.
7) Continue reps until you have completed a full set, using alternating arms for each rep.
Proper Form
Pay special attention to following proper form by...
Be sure to use your back muscles, not your arm muscles to perform this exercise.
Most of your body weight should be on the other kettlebell when performing the lift.
Keep your upper arms as close to your body as possible.
Keep your body straight. Your torso should not bend forward or backward.
Gear Advice
To perform this exercise, you will need access to Kettlebells. If you want to perform this exercise at home, we have listed a link below to the Kettle Bell made by Cap Barbell - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 | |
| Cap Kettle Bell 35lb | $46.10 | |
| Weightlifting Belt | $17.61 |
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