Alternating Renegade Row
The alternating renegade row has you holding a plank position with one hand on each kettlebell or dumbbell, rowing one weight up toward your ribs while the other arm supports your entire body weight. It trains the middle back and lats through the rowing action, while the abdominals and obliques work overtime to keep your hips from twisting as your base of support shifts to a single hand. This is an advanced, expert-level combination movement, not a starting point.
Why it works
A plank alone challenges your core to resist sagging. The renegade row adds a second demand on top of that: as one hand lifts off the floor to row, your entire body weight rests on the other hand and both feet, and your hips instantly want to rotate toward the working side. Resisting that rotation while still completing a controlled row is what makes this exercise so demanding, since it combines a loaded upper-body pull with a genuine anti-rotation core challenge in a single rep, something neither a standard row nor a standard plank asks for on its own.
Set up
- Place two kettlebells or hex dumbbells on the floor, roughly shoulder-width apart.
- Get into a plank position with one hand gripping each weight, feet spread slightly wider than a standard plank for stability.
- Brace your core fully and level your hips before attempting the first row.
How to do it
- Shift your weight onto one hand and both feet, keeping your hips square.
- Row the other weight up toward your ribs, leading with your elbow.
- Resist any urge to let your hips rotate toward the rowing side.
- Lower that weight back down to the floor with control.
- Reset your base before rowing with the other arm.
- Continue alternating sides only as long as your hips stay level throughout.
Form cues
- Hips stay level, no rotation.
- Feet wide for a stable base.
- Row with the elbow, don't yank.
- Reset between reps, don't rush.
Breathing: Exhale as you row each weight up, inhale as it lowers back to the floor.
Common mistakes
Letting the hips rotate toward the rowing arm.
Fix: Widen your foot stance for a broader base and slow the tempo down; if the hips keep rotating, the exercise currently exceeds your core control.
Attempting this exercise before a strong plank and single-arm row are both solid on their own.
Fix: Build a 45-second plank hold and clean single-arm kettlebell rows first; this movement combines both skills at a genuinely advanced level.
Using round, unstable dumbbells that roll under the supporting hand.
Fix: Use hex dumbbells or kettlebells with a flat, stable base specifically to avoid this exercise's most basic hazard.
Rushing through reps without resetting a stable base between rows.
Fix: Pause briefly in the plank position between each row to confirm your hips are level before continuing.
How to program it
- Start with 2 or 3 sets of 4 to 5 reps per arm using light weights, prioritizing hip stability over rowing speed.
- This exercise fits best early in a session while you're fresh; fatigue is when hip rotation tends to creep in.
- Progress the load only after every rep looks identical with no hip movement at all.
- Given the expert difficulty here, this is a good one for a coach or experienced training partner to check your form on directly.
Safety notes
- This is an advanced, expert-level exercise. Confirm you can hold a strong plank and perform clean single-arm kettlebell rows separately before combining them here.
- Only use weights with a stable, flat base; a rolling dumbbell under your supporting hand is a real fall risk in this position.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
What muscles does the renegade row work?
The middle back and lats drive the rowing action, while the abdominals and obliques work continuously to resist your hips rotating as your base of support shifts to a single hand.
Is the renegade row safe for beginners?
It's an expert-level combination movement, not a beginner exercise. It's better suited to people who already have a strong plank hold and clean single-arm kettlebell row technique established separately.
How do I stop my hips from twisting during renegade rows?
Widen your foot stance, slow the tempo, and use lighter weights until you can complete every rep with your hips staying completely level. Rotation is the clearest sign the exercise currently exceeds your core control.
Renegade row vs alternating kettlebell row: what's the difference?
The alternating kettlebell row is done from a standing hip hinge, which is demanding on its own but more stable. The renegade row adds a plank position underneath the same rowing motion, making it a considerably more advanced combination exercise.