The renegade row is a highly effective upper body strength exercise that focuses on development of the abs and core due to the amount of stabilisation effort required. This exercise generates some serious isometric ab contractions that not only develops the abdominals but will have carry-over strength benefits into other weight training exercises any many of the big lifts.
How to do Renegade Rows:
With your right hand, push hard into the ground while pulling the weight to the waist with your left. Lower the weight slowly and with control. Repeat on the other side.
- Place two dumbbells or kettlebells about shoulder-width apart on the floor and assume a push-up position with hands on the handles.
- Push hard into the ground with one hand (keeping elbow locked) whilst simultaneously pulling the weight to your waist with the other hand.
- Lower the weight back to the starting position under control.
- Repeat but alternating the lifting arm.
- The Renegade Row can be performed with kettlebells or dumbbells.
- If using dumbbells it's best to use the hex shaped versions so that they don't roll.
- Keep the core body engaged and form tight.
- You must perform these on a flat, stable surface.