Alternating Renegade Row
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General info
How to perform exercise
- Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
- Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
- Then lower the kettlebell to the floor and begin the kettlebell in t
Photos of the correct technique
What muscles work?
If the correct technique is followed, the following muscle groups work: Traps, and auxiliary muscles: Chest, Shoulders, Abs, Biceps, Lats
Weight and number of repetitions
The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:
| Goal | Sets | Reps | Weight, %1Rm | Rest between sets |
|---|---|---|---|---|
| Strength | 2-6 | 1-5 reps | 100-85% | 3-7 min |
| Mass gain | 3-6 | 6-12 reps | 85-60% | 1-4 min |
| Fat burning | 2-4 | 13-25 reps | 60-40% | 1-2 min |
In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!
*Specify the weight and the maximum number of repetitions that you can perform with this weight.
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Exercise substitutions
You can try replacing the exercise «Alternating Renegade Row » with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.
Alternating Renegade Row
Author: AtletIQ: on
Alternating Renegade Row — The benefits of exercise, how to properly perform and how many sets to do..
Rating: 5
