Alternating Renegade Row

Level: expert

Equipment: kettlebells

Force: pull

Mechanic: compound

Core muscles: middle back

Secondary muscle: abdominals, biceps, chest, lats, triceps

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.

Place two kettlebells in front of your feet. Bend your knees slightly and then push your butt out as much a...

Lay down with your back on the floor. Place a foam roll underneath your upper back, and cross your arms in ...

Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated...