Renegade Row with Kettlebells: Form, Muscles, Progressions

Last Updated on 7 July 2025 by Greg Brookes

The renegade row is a full-body, anti-rotational pulling exercise that develops serious core strength and postural control. While often performed with dumbbells, using kettlebells takes the challenge up a notch due to their instability and grip demands.

Whether you’re training with kettlebells or dumbbells, this movement delivers unmatched benefits for athletes, lifters, and anyone looking to balance their push–pull ratio and build a bulletproof core. Let’s dive into how to get the most from this powerful row variation.

What Is a Renegade Row?

The renegade row combines a plank position with a single-arm row. You support yourself on one arm while rowing with the other, which forces your core to resist rotation. It’s a hybrid movement that trains pulling strength, anti-rotation, and full-body stability all at once.

The kettlebell version increases instability and demands greater control through the wrist, shoulder, and torso. While most often programmed as a back or core exercise, it’s really a total-body drill with wide-ranging benefits.

Why It Matters

The renegade row is more than just a back movement—it’s a cornerstone for functional strength. Here’s what makes it worth mastering:

Improves core strength: The anti-rotational demand trains deep core stabilisers that support the spine and enhance athletic performance.
Develops upper back and lat strength: Key muscles like the rhomboids and lats get activated in each controlled pull.
Balances pressing work: Most people overdo pushing exercises. This rebalances strength through horizontal pulling.
Enhances shoulder integrity: Packing the shoulder and controlling the scapula throughout each rep reinforces stability.
Builds grip and wrist endurance: Especially true with kettlebells, which require more active control.
Improves proprioception and posture: The row trains your body to stay square and aligned under load.

These attributes translate into better movement, injury resilience, and stronger performance in almost every training discipline.

Muscles Worked

The renegade row activates a wide range of muscles across the upper and lower body:

Lats, Rhomboids, and Traps: Prime movers during the row.
Obliques and Transverse Abdominis: Provide anti-rotational resistance.
Rectus Abdominis: Helps stabilise the plank position.
Erector Spinae: Supports spinal alignment.
Deltoids and Rotator Cuff: Stabilise the shoulder during rowing.
Glutes and Quads: Help maintain posture and drive isometric tension.
Biceps: Assist in the pulling action.

No part of your body goes untrained, especially when you add tempo or load to the equation.

Step-by-Step Instructions

Place two kettlebells shoulder-width apart on the ground.
Grip each handle and get into a strong high plank: wrists under shoulders, feet wider than hips.
Brace your abs and glutes hard.
Row one kettlebell towards your hip, keeping the elbow close to your side.
Avoid twisting or shifting. Keep your hips level.
Lower the kettlebell with control and repeat on the other side.

Coaching tips:

Press hard into the grounded bell to avoid tipping.
Think “anti-rotation” as you row—resist twisting.
Move slowly and deliberately through each rep.

Watch a Video of the Kettlebell Renegade Row

Common Mistakes to Avoid

Even strong lifters often get this movement wrong. Here’s what to watch for:

Letting the hips twist or sag: Keep your body square and aligned.
Shrugging the shoulders: Pack your shoulder blades before rowing.
Pulling too high or flaring elbows: Keep the elbow tight to target the lats.
Speeding through reps: This is a control drill, not a race.
Using kettlebells that are too unstable: If the bell tips during setup, regress to dumbbells or a single-arm variation.

Dial in these technique cues to maximise the effectiveness of each rep.

Coach’s Insight: Greg’s Take

I love the renegade row for exposing weaknesses. If your hips shift or your shoulders shrug, it tells me your core and scapular control need work.

In programming, I’ll use it early in a workout for activation or late in a session for conditioning. It pairs perfectly with pushing movements like kettlebell push-ups or overhead presses to round out an upper body day.

One of my favourite cues: “Squeeze your glutes like you’re trying to crack a walnut.” It instantly locks the hips and core into position.

Warm-Up Drills

Prepare for the renegade row by activating your core and upper back:

Bird Dog Holds: 3 x 20 sec per side. Builds anti-rotation stability.
Dead Bug with KB: 3 x 10. Engages core in a similar posture.
Scapular Push-Ups: 2 x 10. Primes shoulder stability.
Slow Mountain Climbers: 2 x 20. Fires up anterior core while bracing.

These drills ensure better form and reduce injury risk.

Progressions and Regressions

To help you gradually build up to a strong and stable kettlebell renegade row, here are key progressions and regressions with cues and goals for each. Add images after each section to guide the reader visually.

1. Plank Shoulder Taps (Regression)

A foundational anti-rotation core drill.

Start in a high plank with hands under shoulders and feet wide.
Slowly lift one hand to tap the opposite shoulder.
Keep hips level and core braced throughout. Goal: 3 sets of 20 slow taps total.

2. Single-Arm Row from Elevated Surface (Regression)

Reduces the balance challenge of the floor variation.

Place one hand on a box or bench and row a kettlebell with the other.
Focus on controlled movement and keeping hips square. Goal: 3 sets of 8 reps per side with strict form.

3. Renegade Row with Push-Up (Progression)

Adds a pressing movement and increases time under tension.

Perform one row per arm followed by a controlled push-up.
Maintain full body tension and avoid collapsing. Goal: 3 sets of 6–8 full complexes.

4. Walking Renegade Row (Progression)

Introduces dynamic balance and coordination.

After each row, step the kettlebell and your foot forward.
Repeat on the opposite side in a crawling pattern. Goal: 3 sets of 6–8 steps per arm.

Kettlebell Walking Renegade Row Exercise

5. Offset Renegade Row (Progression)

Increases the core demand by using an uneven load.

Use a heavier kettlebell on one side and a lighter one on the other.
Row from each side, focusing on staying square. Goal: 3 sets of 6–8 reps per arm with strict control.

These progressions are scalable for most lifters. Stay strict, master each level, and move up once control and alignment are dialled in.

Programming Tips and Reps

Strength Focus: 3–4 sets of 5–6 reps per arm, slow tempo.
Hypertrophy: 3 sets of 8–10 reps per side with a pause at the top.
Core Finisher or Conditioning: AMRAP for 30–45 seconds each side in a circuit.

Use a wide stance for beginners. Narrow it over time to increase difficulty.

Comparison: Kettlebell vs Dumbbell Renegade Rows

Both versions are effective, but differ slightly:

Kettlebells: Increase grip and balance demands, making them harder to stabilise but more rewarding for control.
Dumbbells (especially hex): Offer a more stable base, great for beginners or heavier loads.

If you’re struggling with form or wrist fatigue, dumbbells are a great place to start. Kettlebells raise the challenge once your mechanics are sharp.

To complement your renegade row training:

Kettlebell Bent-Over Row
Kettlebell Gorilla Row
Push-Up to Row
Kettlebell Clean to Row

Each one targets similar movement patterns and muscles with slight variation.

Want More Smart Kettlebell Training?

Explore tutorials, drills, and intelligent programming to build strength that transfers. Kettlebell training doesn’t need to be flashy, just effective.

Love core-intensive rows? Find more challenging drills in my kettlebell exercises guide.