Kettlebell Renegade Row
The Kettlebell Renegade Row is a kettlebell exercise that primarily targets the lats. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Kettlebell Renegade Row
- 1Start in a strong push-up position with your hands gripping the kettlebell handles, keeping your body in a straight line from head to heels.
- 2Row one kettlebell up toward your side, keeping your elbow close, then lower it back down and repeat on the other side while staying stable.
Coach tips
- Keep your hips steady—avoid twisting as you row.
- Spread your feet a bit wider for better balance if needed.
- Focus on slow, controlled movements instead of rushing.
Train lats smarter
One rep, one set. Hypro turns the Kettlebell Renegade Row into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Kettlebell Renegade Row weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much lats you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Kettlebell Renegade Row fits right into proven hypertrophy and strength templates.
For optimal lats hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
