What Muscles Does the Kettlebell Renegade Row Work?
Kettlebells were first used by Russian strongmen in the 1700s. Because they are versatile and easy to use, kettlebells are increasingly seen in gyms and workout programs. The renegade row, developed by fitness coach John Davies, is a challenging exercise that helps build strength, flexibility and balance. Consult a certified fitness trainer if you are unsure how to do kettlebell renegade rows.
Other People Are Reading
-
Performance
-
Kettlebell renegade rows target a variety of muscles. Understanding the precise technique of performing the exercise is essential to appreciating the full range of muscles worked. To do kettlebell renegade rows, place two kettlebells on the floor at shoulder width. Grasp each kettlebell and assume the pushup position with your arms fully extended, and feet roughly hip-width apart. Brace your body and shift your weight onto one arm to support your body. Row the kettlebell in your other arm toward your waist, then lower it to the floor. Alternate each arm, or complete your desired number of reps for one arm before rowing with your other arm.
Upper Back
-
Your lats, or latissimus dorsi, and rear deltoids kick in to draw your arm back as you row the kettlebell upward. Your rhomboids and middle trapezius kick in to rotate your scapula as the top of the movement as you row the kettlebell to your waist. The lats and rhomboids also help stabilize your scapula on the side of your supporting arm as you grip the stationary kettlebell on the floor.
-
Arms
-
The range of muscles such as the brachioradialis, pronator teres and palmaris longus that make up your forearm are constantly engaged as you grip the kettlebell handles. Your biceps work to flex your elbow as you row the kettlebell, and your triceps help keep your supporting arm straight.
Stabilizers
-
The stabilizer muscles of your core are strongly engaged to maintain your body position -- your hips in line with your back -- as you perform renegade rows. These include the range of muscles that make up your abs, such as the rectus abdominus, the transverse abdominus, together with the internal and external obliques. The other stabilizer muscles include your hips and erector spinae of the lower back. Your glutes and hamstrings also help keep your hips in line with your back, while your quadriceps help keep your legs straight as you perform the exercise.
-
References
- Photo Credit Jupiterimages/Photos.com/Getty Images
