intermediate · kettlebells
Alternating Renegade Row
Remo Renegado Alternado
expertkettlebellsHorizontal Pullcompound
3
Sets
8-12
Reps
4-1-1
Tempo
Muscles Worked
middle backabdominalsbicepschestlatstriceps
Instructions
- Place two kettlebells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the kettlebells to support your upper body. You may need to position your feet wide for support.
- Push one kettlebell into the floor and row the other kettlebell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
- Then lower the kettlebell to the floor and begin the kettlebell in the opposite hand. Repeat for several reps.
Instrucciones(ES)
- Coloca dos kettlebells en el suelo separadas al ancho de hombros. Ponte en posición de flexión sobre las asas de las kettlebells con el cuerpo recto y extendido. Puede que necesites separar más los pies para estabilizarte.
- Empuja una kettlebell contra el suelo y rema la otra, retrayendo la escápula y flexionando el codo para llevarla al costado.
- Baja la kettlebell al suelo y repite con la mano opuesta. Repite por varias repeticiones.
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