An Extreme and Effective Kettlebell Exercise
By Brett Jones, StrongFirst Director of Education |
| “The extreme always makes an impression.”
Jeff Hardy, the author of this quote, is a professional wrestler. This should give you an idea that moves that look extreme often are made that way to get attention—which has zero correlation with their effectiveness.
But every so often comes along an exercise that has an extreme look and happens to be effective. The Renegade Row is one such drill.
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| | It looks “extreme” because you are balancing on one kettlebell while performing a row with another, all while holding a pushup plank position.
It is effective because it delivers many benefits apart from the obvious strengthening of the “rowing” muscles:
- Midsection stability
- Anti-rotation
- “Wedging” between your hand and the opposite foot
The above are essential strengths and skills for the one-arm pushup, for example, and many other strength exercises and athletic events.
To get started, clear your training area—you need open space in case you need to bail out.
The setup is the first rep and the key to this drill:
- Establish a pushup plank with the shoulders are directly over the hands. Your body must form a straight line from ear to ankle and this may not change during the drill.
- “Wedge” yourself between your big toes and your hands.
- Drive the kettlebell(s) directly into the ground as if you are trying to leave inch deep impressions of the kettlebell bottom(s). This is what we call an “active static” at StrongFirst.
Do not use a kettlebell lighter than 24kg for your base! A smaller kettlebell has a smaller base and your risk of tipping the kettlebell over greatly increases. If you cannot row a 24kg or heavier kettlebell, use different size bells: a larger one for the supporting arm and a smaller one for the rowing arm. You will not be able to alternate arms every rep but that is not a big problem.
Once your setup is perfect, sniff air into a braced midsection and perform the drill by actively driving the base kettlebell into the floor while performing a row on the other side.
Exhale forcefully. Do not allow your body to change shape at all: your hips may not rise or shift. Do not shift your weight towards your toes but stay wedged between your big toes and the supporting hand.
Return the kettlebell to the ground. Reset your breath and tension for the next rep.
Either perform the desired reps on one side before working the other side, or if you are using two kettlebells of the same size, alternate arms for the desired repetitions.
Perform 2-3 sets of 3-5 reps each arm (6-10 reps if alternating)—or do your Renegade Rows as a part of Pavel’s Total Tension Complex on the StrongFirst Training App. |
| | We just updated the app with new features—and new programming:
- Total Tension Kettlebell Complex
- Simply Strong Plan
- The SF 930 Plan—Military Press and Tactical Pullup
- One-Arm (One-Arm/One-Leg) Pushup Program
Our app has a free version, so you have nothing to lose but your weakness.
CLICK HERE to test drive the StrongFirst Training App |
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