Hey everyone, Mike here from Giovannitraining.com….
Last month we covered the origin of the kettlebell and the first basic exercise used with a kettlebell, the kettle swing. This month we are going to learn about the alternating kettlebell renegade row and kettlebell renegade one arm row.
Both these exercises are similar, one is a little harder than the other. They both work the back muscles, chest, core area, and your arms. This exercise and the kettle swing are essential to firefighters because it mimics similar movements and body parts used in the daily job.
Okay – here we go!
Alternating Kettlebell Renegade Row
Start with light kettles such as a 8kg (17.6lb) or 12kg (26.4lb), and work your way up as you progress in strength. Begin in a pushup position, with one kettle in each hand. Slowly row one kettle up and back down, then repeat with the other arm. Notice that you will be stabilizing your body using your core area. You will be slightly shaking and it will be tough!
Beginners should start with Kettlebell Renegade One-Arm Row. This is similar in movement, except that you will only need one kettle – the other hand will be stable in the pushup position. Row up the kettle 10-12 reps; switch sides and repeat.
For both exercises, try 3 sets of 10-12 reps each side. Work your way up in weight over time!