Exercise Library
PullcompoundUnilateral

KB RENEGADE ROW

Spartan Standard — 300WOD helmet mark

Push-up position row with kettlebells. Combines core stability with horizontal pulling.

OFFICIAL 300WOD TUTORIAL

300WOD helmet mark

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HOW TO PERFORM

  1. 1

    Start in a push-up position gripping two kettlebells.

  2. 2

    Feet wider than hip-width for stability.

  3. 3

    Row one kettlebell to the hip, keeping the hips level.

  4. 4

    Lower under control.

  5. 5

    Alternate sides.

THE STANDARD

Hips level throughout — no rotation. Kettlebell rows to hip height. Controlled movement.

COACHING CUES

Hips level — no rotationRow to the hipBrace the core

COMMON MISTAKES

  • Hips rotating.

  • Feet too narrow.

  • Not rowing to hip height.

SCALING / SUBSTITUTIONS

  • Dumbbell renegade row.

  • Reduce weight.

  • Plank to build core stability first.

300WOD APPLICATION

The KB renegade row is an Elite and Spartan combination core and pull movement.

RELATED EXERCISES

Dumbbell Row
Pull
Plank
Core
Pull-Up
Pull

MOVEMENT DETAILS

Movement Category
Pull
Movement Type
compound
Equipment
Kettlebell
Primary Muscles
LatsMid BackAbs / Core
Secondary Muscles
BicepsRear DeltoidsObliquesTriceps
Standards
Foundation
Hoplite
Elite
Spartan
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