The renegade row is an awesome exercise you should be including in your training.
It’s a compound exercise that will strengthen a weak core, improve overall performance, and stimulate muscle growth.
Why should you do them❓❓ 🔥They target your anterior core and help train your body to avoid arching at the lower spine. This will keep you away from injuries in the future.
🔥They target the chest, shoulders, triceps and last
🔥It is a unilateral movement which can increase muscle activation, hypertrophy, movement awareness, and core stability.
🔥They can really get the heart rate elevated for a great way to burn the calories.
How are they done?
1️⃣From a push-up position with the dumbbells beneath your shoulders and your arms locked out.
Keep your hips level, avoiding a arched spine or a ⛺️ look.
2️⃣Keep your feet a little wider than shoulder width. A wider base will help you in preventing rotation. As you progress, you can bring the feet closer and challenge your core more.
3️⃣Perform a full push-up. Tuck your elbows to 45 degrees.
4️⃣After the push-up, row one dumbbell towards your hip while pushing the non-working dumbbell and your toes into the ground. This will serve as a cue to keep your toes from coming off the floor and will help you stabilize and prevent rotation.
5️⃣Row the weight slow and prevent your hips from rotating. If you can’t stay stable I would recommend dropping the weight a bit.
Don’t rush the process.
6️⃣Return the dumbbell to the floor, repeat on the opposite side. 💪💪
If you’re not doing these already, give them a try in your next training session