Lately, I’ve been thinking a lot about rowing activities. One of our newest private clients (SHOUT OUT TO ANDREA!!!) told me in her initial consultation that she was once an Olympic Rower, competing in 1991 and 1992 (by the way this is the most incredible person yet that has walked through the new studio doors. What an honor!). Our discussions on her sport brought me to one of my favorite exercises, the kettlebell row, with emphasis on the renegade row.
First up, let’s talk about the three different styles of kettlebell rows and how they work yo’ body!
The Single Arm Kettlebell Row
The single arm kettlebell row will require a staggered stance featured above. The kettlebell will be positioned in the middle of your stance. Grab the kettlebell with one arm and pull the bell to your hip, gentle lowering it back down to the ground rep after rep. It is important to make sure you do not twist your back when rowing and that you keep your spine in a neutral position (more on this in the video below).
The Bent Over Row
The bent over row will require a square stance. First, suitcase deadlift two kettlebells from the ground up to a hinge position. You will want to stand in between your bells to suite case deadlift the kettlebells up. From a hinge or “bent over” positing, row your kettlebells back to your waist. Once your reps are completed, set both kettlebells down outside both of your feet and start a second set (more details on this in the video below).
The Renegade Row
The renegade row is one of my favorite kettlebell exercises of all times. For superior grip strength, core stabilization, and serious arm work, please welcome the renegade row. This row style will requires that you grip two bells at the same time while holding yourselves above both bells. You will pull one kettlebell to your hip and back at a time. Think of this as a loaded plank (more information on this in the video below).
In the video below, I demonstrate the three rowing variations and discuss some training ideas for setting up these lifts in your workouts.
Ready for more? With the success of the last round of coaching clients, I have gone back through the original Strength and Endurance test and incorporated these rows into the very program. Join our tribe of VIP coaching clients and find out how you can become a kettlebell rowing machine!
Thanks for checking us out folks! Until next time..