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Kettlebell Plank Row
Kettlebell plank row is a full-body exercise combining a high plank with alternating single-arm rows to target lats and core for anti-rotation stability and pulling strength; scaled by foot stance or weight.
About Exercise
Equipment
Kettlebell
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Lats, Abs
Secondary Muscles
Lower Back, Shoulders, Glutes, Quads
Popularity Score
7
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
7/10Upper Traps, Mid Traps
Obliques
7/10External Obliques, Internal Obliques
Biceps
6/10Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Glutes
4/10Glute Max
Quads
3/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Place two kettlebells shoulder-width apart on the floor. Grip handles in high plank position with body straight from head to heels, feet wider than hip-width.
- Brace core and glutes firmly.
- Shift weight to left side and pull right kettlebell to hip, elbow close to body.
- Squeeze shoulder blade at top.
- Lower kettlebell controlled to floor.
- Alternate to left arm, keeping hips level.
- Repeat for reps, maintaining straight plank.
Coaching Tips
Form Cues
- Hips square to floor
- Pull with back, not arm
- Core tight throughout
- Elbow tucked close
Breathing
Inhale during lowering phase; exhale as you pull the kettlebell up while bracing core.
Tempo
3-1-1
Range of Motion
Pull kettlebell until elbow aligns with torso; hips remain square without rotation or sagging.
Safety
Safety Notes
- Avoid if acute shoulder or lower back injury
- Use flat-based kettlebells on non-slip surface
- Start light to master form
- Keep wrists neutral to prevent strain
Spotting
No spotter needed; use lighter weights or regressions for safety.
Common Mistakes
- Hips rotating during row
- Sagging lower back
- Using momentum to jerk weight
- Narrow feet causing instability
When to Avoid
- Acute shoulder impingement
- Lower back pain
- Wrist instability
Flexibility Needed
- Shoulder flexion for plank hold
- Hip mobility for stable base
Build Up First
- Proficient high plank
- Basic rowing form
Also known as
Renegade Row, KB Plank Row, Kettlebell Renegade Row
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