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What Are Kettlebell Renegades

author
Carole Stephens
• Thursday, 12 November, 2020
• 7 min read

The kettle bell renegade row is an advanced exercise that will work deep into the back while at the same time conditioning the core muscles. There are many variations of the renegade row and using the correct progressions will ensure that you do not compromise the movement and achieve the best results possible.

renegade row kettlebell exercise academy bear fitness
(Source: www.onnit.com)

Contents

Improves core stabilization for injury prevention Develops horizontal rowing strength in the back muscles Balances horizontal pushing and pulling movements Promotes core rotational strength from shoulder to hip for sports Strengthens lower back postural muscles Stabilizes the shoulder muscles for pressing strength The kettle bell renegade row is a full body exercise that develops both strength for moving heavy loads while at the same time conditioning the core muscles for safer movements.

It is vital that the hips are not allowed to drop towards the floor thus putting adding pressure on the lower back. From the static plank position row the kettle bell back and towards the hip, pulling from the elbow NOT the hand.

Keep the rowing action slow and deliberate pausing at the top of the movement before lowering the kettle bell back down towards the floor slowly. The kettle bell renegade row is an advanced exercise with a lot of moving parts and things to think about.

The kettle bell renegade row starts by holding the plank in the top position on the hands. You need to develop your strength in this top position in order to better cope with the addition of a kettle bell.

The shoulder tap exercise (see image above) is the perfect way to develop the stabilization core strength necessary. Keep your core muscles braced and maintain a straight line from shoulders to heels.

kettlebell row renegade
(Source: www.youtube.com)

Step 2 : Progress to lifting alternate hands up slowly and touching the opposite shoulder. Step 3 : Perform 60 seconds of shoulder taps keeping your body in a perfect straight line.

Once you are solid and stable in the top push up plank position, as detailed above, then you can progress to adding one kettle bell. For this renegade row variation place one hand on a box, bench or Paraclete and the other on top of the kettle bell handle.

Brace your abs, squeeze your buttocks tight and row the kettle bell back towards your hip. Most importantly keep your core tight so your hips do not drop towards the floor and aggravate your lower back.

Warning : during this exercise it is easy for the kettle bell to fall sideways and crush your fingers, especially when you start to fatigue. This exercise variation is great for further developing the core muscles as they stabilize during movement.

As you place each kettle bell down move the foot on the same side forwards to maintain good balance. Variations : kettle bell walking renegade rows can be performed forwards, backwards and sideways.

moves
(Source: www.strongfitnessmag.com)

Poor body alignment can result in one of the kettle bells falling sideways and trapping your fingers. Keep your core muscles tight and body in a straight line in order to stay balanced over the top of the kettle bells.

Alternatively you can combine it with a full body push exercise like the kettle bell thruster: Beginners should start by mastering the stabilization strength that is needed to hold the body in a straight line.

To achieve a safe and effective kettle bell renegade row work your way through all 5 exercise progressions. The kettle bell renegade row is a challenging exercise that can be used to effectively develop the muscles of the back.

The trapezium and rhomboid muscles work to rotate and addict the shoulder blades, which occurs each time you row the kettle bell. The tears major and minor aid in shoulder movement and stability during the renegade row.

The biceps brachial on the front of the upper arm are the primary movers of elbow flexion and are used during the row, but minimally. Though not worked directly during kettle bell renegade rows, the core muscles are heavily relied upon.

renegade kettlebell row mad
(Source: madfitmagazine.com)

This exercise targets your middle back and provides a moderate cardio benefit. Rest one arm on a heavy bell or some stationary object and row the lighter one.

The move is just what it sounds like and will require greater strength from your chest and triceps. Your core stability will then be tested to its limits as you pull one kettle bell towards the body with as little movement as possible in the torso and hips.

If you cannot hold a good front plank for at least 60 seconds then I would focus on that first and practice the other kettle bell exercises for the arms listed above before using this one. Kettle bell Renegade Row If you’re up for a real challenge, end your workout on the renegade row, which pushes your arms, back, *and* core to the brink, says Rhodes.

T he Renegade Row will build fantastic core strength as well as provide a great challenge due to the balance required to perform this kettle bell exercise. Bend your knees in order to slightly lean in the forward direction.

Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. ... Get a killer workout with the kettle bell renegade row, perfect for men wanting to improve their upper-body muscles.

kettlebell renegade rows ripped
(Source: www.youtube.com)

While performing this movement might appear simple, getting your form just right is the only way to reap the body-boosting rewards of the kettle bell row. It helps to improve core strength and works your chest, triceps and shoulders.

Step forward with your left leg and grab the kettle bell with your right hand. Kettle bell renegade row Another trickier variation involves swapping the dumbbells for kettle bells, which provide a less stable base that increases the challenge of staying in the plank position.

Start in a high plank position with hands on two kettle bell handles, feet in a wide stance. Step 3: Extend your left arm and grasp the kettle bell by the handle so that your palm is facing your right leg.

Single Arm Kettle bell Thruster (Left + Right) Start with two reps of each movement. The renegade row targets nearly every muscle in the body, however places a higher emphasis on the back, arms and core.

Row one arm up to rib cage, squeezing behind shoulder blade. DE single arm push-up row is been kettelbell opening die DE Lassie park building combiner me teen one-armed row.

kettlebell renegade row exercise upper muscles burn exercises total body biceps focuses abs same
(Source: teamfitnesstraining.com)

Renegade rows works more the triceps, rear Delta, lats and core. Yes, this will slow down the complex, but it is a small price to pay for not making a face plant or breaking your wrist after losing balance on a small base of support.

Strict adherence to the nutrition and exercise guide are required for best results. For superior grip strength, core stabilization, and serious arm work, please welcome the renegade row.

The kettle bell row is a very targeted exercise, drilling down deep into the core and back muscles. They help you generate more power, build more lean muscle, and spike your metabolism.

Balance is key, so kettle bells with rounded bottoms make this routine even tougher. Each month, a new trainer takes us through four of the most grueling workouts they have in their back pocket.

The best workouts are the ones that give you the most bang for your buck in the shortest amount of time. It’s why people have begun flocking to mega former workouts, which offer cardio, strength training, and flexibility at the same time, and why we’re so excited about this week’s Trainer of the Month workout, which works your forearms, back, and core in only four easy moves.

kettlebell renegade row kettlebells
(Source: kettlebell-weimar.blogspot.com)

Trainer Roxie Jones has put together a simple seven-minute series that will fire up all three major muscle groups with nothing more than some kettle bells and a chair. The workout utilizes unilateral movements that work both sides of your body evenly for some serious all-over strength, and will leave you sore for a full 24 hours.

Squeeze your lats as you lift, and hold for a beat at the top of the move. Renegade row: Start in a high plank position with your wrists stacked under your shoulders and core engaged.

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Sources
1 captaincalculator.com - https://captaincalculator.com/health/calorie/kettlebells/
2 www.cavemantraining.com - https://www.cavemantraining.com/caveman-kettlebells/how-many-calories-do-you-burn-with-kettlebell-swings/
3 www.shape.com - https://www.shape.com/fitness/why-kettlebells-are-king-burning-calories
4 personaltrainers.london - https://personaltrainers.london/articles/many-calories-burn-kettlebell-swings/