Alternating Renegade Row

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A hybrid movement that blends plank stability with single-arm rows, this exercise challenges strength, posture, and total-body control. It is especially effective in improving anti-rotation core strength and scapular control.

Instructions

1. Set two kettlebells shoulder-width apart on the floor and grip the handles in a push-up position.
2. Keep your body straight from head to heels, bracing your core and widening your feet for balance.
3. Press one kettlebell into the ground while rowing the other toward your ribs.
4. Lower with control and alternate arms for each repetition.