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Renegade Rows

If you’ve trained with kettlebells for a while, you’re not only a trendsetter, but you’re also probably getting sick of the same old swings. Steve Cotter, president of the International Kettlebell and Fitness Federation, developed this exercise to challenge more experienced kettlebell lifters.

  • Place a pair of kettlebells on the floor shoulder-width apart so that the handles are parallel to each other.
  • Assume a modified push-up position in which your grasping the kettlebell handles, your elbows are extended, your shoulders are directly above your hands and your body forms a straight line down toward the floor.
  • Shift your weight slightly to your left arm, then pull the kettlebell in your right hand up to the bottom of your rib cage in a rowing motion, keeping your shoulders square to the floor throughout. Lower the kettlebell back to the floor, then repeat to the other side.
  • Alternate arms every other rep.