Alternating Renegade Row

What it is

This expert-level exercise combines a plank with a challenging alternating row using kettlebells. It primarily targets your middle back, while also engaging your core (abdominals), biceps, chest, lats, and triceps. This compound movement builds strength and stability across your entire upper body and trunk.

Technique tips

• Maintain a rigid plank position throughout the movement.
• Widen your foot stance for increased stability and balance.
• Drive the non-rowing kettlebell firmly into the floor.
• Keep your hips level and avoid any twisting or swaying.
• Retract your shoulder blade as you pull the kettlebell upward.
• Control the descent of the kettlebell back to the floor.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.