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Kettlebell Plank Row
Kettlebell plank row using alternating single-arm pulls to target the lats, upper back, and deep core musculature. This exercise develops significant anti-rotational core stability and strength.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Lats, Abs
Secondary Muscles
Glutes, Forearms
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Abs
8/10Rectus Abdominis, Transverse Abdominis
Traps
7/10Mid Traps, Lower Traps
Shoulders
6/10Anterior Delts, Medial Delts
Glutes
5/10Glute Max
Forearms
4/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Rest longer to ensure core stability is recovered before the next set.
How to Perform
Place two kettlebells shoulder-width apart on the floor. Assume a high plank position with hands gripping the kettlebell handles, maintaining a straight line from head to heels with feet wide for stability.
- Brace your core tightly and pull one kettlebell toward your hip, keeping the elbow close to the body.
- Pause briefly at the top, focusing on squeezing the shoulder blade back.
- Slowly lower the kettlebell back down to the starting position with control.
- Stabilize your body completely before initiating the row with the opposite arm.
- Alternate sides for the desired number of total repetitions.
Coaching Tips
Form Cues
- Wide feet base.
- Brace the core hard.
- Hips stay level.
- Pull toward the hip.
- Squeeze the shoulder blade.
Breathing
Inhale while stabilizing the body during the setup; exhale powerfully as you pull the weight up, and maintain core bracing throughout the movement.
Tempo
2-1-1
Range of Motion
The kettlebell travels from the floor to the side of the ribcage or hip, achieving full scapular retraction at the top.
Safety
Safety Notes
- Use kettlebells with flat bottoms for maximum stability.
- Start with a light weight to prioritize core stability over load.
- If you cannot keep your hips level, widen your stance or regress the movement.
Spotting
Not recommended; focus on maintaining core tension and use lighter weights if stability breaks down.
Common Mistakes
- Allowing the hips to rotate or sag.
- Pulling with the biceps instead of the back.
- Using a narrow foot stance.
- Rushing the negative (eccentric) phase.
When to Avoid
- Acute wrist or shoulder joint pain.
- Severe low back instability or pain.
Flexibility Needed
- Adequate wrist extension mobility.
Build Up First
- Competency in a standard high plank for 60 seconds.
- Proficient single-arm dumbbell row technique.
Also known as
Kettlebell Renegade Row, Renegade Row, Plank Row
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