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ePublication of Australian Fitness Network

There are few better exercises for the whole upper body than this challenging movement, says Dan Henderson.

The kettlebell push up renegade row challenges the chest and triceps as you descend into a deep push up. Your core stability will then be tested to its limits as you pull one kettlebell towards the body with as little movement as possible in the torso and hips. The closer your legs are together, the more challenging the whole process becomes. The non-lifting arm is still very active as it pushes into the ground to create tension and stability. The back muscles are active as you retract the scapula as the bell is pulled towards the torso.

This movement only works with pro-grade/competition kettlebells, as they have a big stable base and there is a lower chance that they will tilt or collapse.

If you want to progress the movement even further and incorporate the lower body then you can jump in between the kettlebells after completing the push-up renegade row and complete a suitcase deadlift. The key is to have your feet land right in the middle of two bells and keep your chest upright and drive through with the hips. This is a complete lung buster and one very effective movement sequence.

Watch the full movement in action below.

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DAN HENDERSON, BA (Sport & Exercise Management) is the owner of The Australian Institute of Kettlebells, Dan is a dynamic presenter who delivers courses to fitness professionals worldwide. He has created accredited courses in many functional training modalities including kettlebells, powerbags and battling ropes.

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