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ID: Alternating_Renegade_Row
Alternating Renegade Row
LEVEL: expert
PROTOCOL SPECS
- CATEGORYstrength
- MECHANICcompound
- FORCEpull
- EQUIPMENTkettlebells
MUSCLE ENGAGEMENT
PRIMARY TARGETS
middle back
SECONDARY TARGETS
abdominalsbicepschestlatstriceps
EXECUTION PROTOCOL
- 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 the opposite hand. Repeat for several reps.