I’m a HUGE fan of Renegade Rows.
I mean, who wouldn’t want an exercise that can bulletproof your shoulders, strengthen your core, and make you feel like a superstar athlete all at the same time?
If you’re a rotary sport athlete (i.e. golf, tennis, baseball, etc.) Renegade Rows will give you the anti-rotary stability that’s necessary to perform at a high-level.
And as strength athletes, Renegade Rows will give you a super-strong core, while making your training a bit more athletic and fun to boot.
In this short video, I describe how to execute the exercise, and drop a few subtle coaching cues to help you get the absolute most out of this awesome exercise.
Now that you’ve watched the video, a short recap:
- Like any push-up variation, get into a neutral spine position. If necessary, watch this and use a PVC pipe to give you some kinesthetic feedback.
- Take the feet out a bit wider than you think initially. This will give you a bigger base of support, and make you less likely to rotate.
- Reach LONG with the down arm. This will engage the serratus anterior, and help improve core activation.
- While reaching long with the down arm, think about locking down the midsection and rowing with the “up” arm.
- Abs tight, no rotating, stay stable
Give the Renegade Row a shot the next time you’re in the gym. I guarantee you’ll love it as much as I do!
All the best