Alternating Renegade Row - Lats

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Get into the top position of the pushup holding on to two kettlebells that are less than shoulder width apart. Push one kettlebell into the floor and pull the other kettlebell. Hold the kettlebell in the working arm in the top position. Lower it to the floor and push it into the floor. At the same time pull the kettlebell in the opposite hand. Repeat for several reps on each side.

Pictures Courtesy Of artofstrength.com.

Alternating Press On Indoboard - Shoulders

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Abdominals
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells to your shoulders. Stand up on an indoboard and get balanced. Press one kettlebell overhead. While you lower the pressed kettlebell, press the other kettlebell from the shoulder.

Pictures Courtesy Of artofstrength.com.

Alternating Kettlebell Row - Lats

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place two kettlebells between your feet. Bend your knees slightly and push your butt out as much as possible. As you bend over to get into the starting position. Grab both kettlebells. Pull one kettlebell off of the floor while holding on to the other kettlebell. Hold the kettlebell in the working arm at the stomach for a second. Lower the kettlebell in the working arm and pull the kettlebell with your other arm.

Pictures artofstrength.com.

Alternating Kettlebell Press - Shoulders

Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Clean two kettlebells to your shoulders. Holding both kettlebells in the top position, press one while holding the other kettlebell stationary. Lower the pressed kettlebell and immediately press with the kettlebell with your other arm.

Pictures Courtesy Of artofstrength.com.

Alternating Kettlebell Clean

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Traps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell. Take the cleaned kettlebell back to the floor and then clean the other kettlebell.

Pictures And Videos Courtesy Of artofstrength.com.

Alternating Hang Clean

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Lower Back,Traps,Calves
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Drop the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.

Pictures And Videos Courtesy Of artofstrength.com.

Alternating Floor Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps,Abdominals,Shoulders
Equipment: Kettlebells
Mechanics Type: Compound

Tips: Lie on the floor with two kettlebells next to your shoulders. Position one in place on your chest and then the other. Press one and turn in the direction of the locked out kettlebell. Lower the kettlebell and repeat on the opposite side.

You can also use a medicine ball or hand weights, if you don't have a kettlebell.

Pictures And Videos Courtesy Of artofstrength.com.