How you can Perform a Renegade Row

Written by Kenneth Lee 2020-08-21

Table of Contents:

How to: Bodyweight Renegade Row Exercise

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How To Do Renegade Rows

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In this video, I am going to show you how to do renegade rows, a complex but effective abdominal exercise. This exercise is one of the most effective abdominal exercises because it requires a lot of core stabilization. You are required to keep your muscles rigid in order to maintain balance. In addition to the core muscles, this exercise also fires up the middle back muscles, as well as the chest, triceps, and biceps. Learning how to do renegade rows is a total body exercise that will improve overall strength and stabilization..
Here’s how to do renegade rows:
1. Begin in a full plank with dumbbells in hands, arms extended, and on toes (kneeling variation is fine if you are not able to do a full plank). Engage your abdominals drawing the belly inward towards your spine..
2. Pull right dumbbell up toward right hip bone keeping weight close to your side. Slowly return it to the floor and repeat with the left dumbbell..
For more helpful information on renegade rows, read our renegade row blog: https://gethealthyu.com/exercise/renegade-rows/.
Get Healthy U is a fitness hub founded by Chris Freytag that educates and inspires women to make healthy lifestyle choices. GHU covers exercise tutorials, fun and effective workout routines and delicious, nutritious recipes that keep your body happy and healthy..
Chris Freytag is a fitness expert with 25+ years of experience studying exercise and nutrition. She’s dedicated to helping others use movement to feel good, be happy and love life. Chris is a highly-qualified trainer, with these certifications:
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Bachelor’s Degree in Journalism from University of Wisconsin.
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Strength Camp eCoach: Renegade Row

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How to Master the Renegade Row. Proper form for a Renegade.

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The Renegade Row is a multi-joint and muscle exercise that does wonders for your back, chest, shoulders, triceps, biceps, and core! Studio SWEAT onDemand’s Founder, Cat Kom is here to give you the best tips to do a Renegade right!
1. Grab a set of hex dumbbells if you have them! If not, grab what you got, like a regular pair of weights or a kettlebell..
2. Assume a planking position with your hands directly under or slightly wider than your shoulders. Keep your hips level, and be sure not to arch that back!
3. Embrace a tight core! Brace for a punch, chest open, no saggy hips!
4. While keeping your hips and shoulders square to the ground, press into the ground with your left hand while drawing your right elbow up until it’s higher than your back. If you cannot get your elbow higher than your back, you probably need a lighter set of weights..
5. On the eccentric, (hand returns to the floor as your arm lengthens) keep it slow and controlled..
6. Repeat on the other side until you’ve done 8 to 12 reps per side..
Extra tips!
If you’re looking to do a Push-Up Renegade Row I say GO FOR IT! Just do a push-up, then one row per side. Repeat Repeat Repeat! Oh, and it’s okay to do the push-up from the knees, but get back off the knees for the Row. Cat always says, “Rows from your toes!”..
If you’re experiencing lower back pain or are not yet strong enough you can do the entire or parts of the Renegade from your knees versus your toes. Just remember to do as many from your toes as you can before taking the knees to the floor. And, if you start by doing them from your knees challenge yourself harder by trying to do at least one or two from the toes every week!
So learn how to do one of the best exercises for your back, core and more! Just watch this video in full to see it in action, and for more trainer tip videos, check out https://www.studiosweatondemand.com/!

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How To Do Renegade Rows with Dumbbells & Kettlebells A Top Strength Exercise for Fat Loss

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Discover this great exercise & these top free fitness resources:
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** How To Do Renegade Rows with Dumbbells & Kettlebells A Top Strength Exercise for Fat Loss **.
We do our best to stay unbiased with our fitness recommendations. But I’m making an exception here by saying that renegade rows are one of our absolute favorite exercises, especially for men over 40 looking to lose fat and build muscle. Not only are they a great exercise for both your back and core, but they’re also an amazing motion for increasing your metabolism, stability and functional strength..
That’s why I’m incredibly excited to walk you through on video here exactly how to do renegade rows properly. You’re going to discover the proper form with both dumbbells and kettlebells, along with some in-depth routine recommendations to direct renegade rows towards your specific fitness goals. Enjoy!
How to Do Renegade Rows The Setup (0:42).
Renegade rows can be done with either dumbbells or kettlebells, just make sure the dumbbells aren’t rounded so you can plant them without them moving around. Once you’ve got your weights, there are a few essential parts to the setup for the renegade row that you’ll discover in this part of the video..
How to Do Renegade Rows The Proper Form (2:01).
As you’ll discover in this form tutorial part of the video, the renegade row is slightly different from other rowing motions in terms of how it engages your body. In addition to working your core in the strong plank position, the renegade row engages your entire body by creating a simultaneous pushing & pulling motion. When you row one arm up, the other is pushing down and stabilizing. So even though it’s a one arm alternating exercise, both sides of your back will be engaged in each rep..
How to Use Renegade Rows in Your Workout Routine (3:51).
While there are several uses for this exercise in a workout routine, in our personal experience it’s best used as a metabolic boosting exercise during cardio/interval training routines as opposed to pure muscle building. If size is your goal, you’re probably better off doing something heavier like a barbell row instead for better results..
Interested in the best 24-minute fat loss workout for men over 40 that uses renegade rows? ►► FREE https://fitfatherproject.com/get-free-workout.
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-Dr. Balduzzi + The Men’s Health Experts @ The Fit Father Project.
**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.

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Renegade Rows: Core & Back Builder

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http://www.builtlean.com Renegade rows help you build serious back and core strength. Find out how to do this exercise with perfect form along with common form mistakes.

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Renegade Row Guide | Form Tips, Muscles Worked, and Variations

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Renegade Row Guide.
The renegade row is one of those exercises that is sneaky good for multiple training adaptations. It’s an awesome rowing variation that holds a ton of benefits for every type of fitness enthusiast..
On top of being a good row variation for strengthening the lats and upper back, the renegade also does a phenomenal at improving core strength and midline stability..
Another one of the big benefits that comes with renegade row is that it’s easy to scale for multiple fitness levels. Beginners can drop the weight that is rowed, while experienced lifters can add in push-ups, increase the weight, or limits their points of contact with the ground..
HOW-TO RENEGADE ROW.
1. Set Your Base.
Tip: Position the dumbbells under your shoulders and position the feet between hip and shoulder width apart..
2. Brace Similarly to An Extended Plank.
Tip: Contract the core, squeeze the glutes, drive the heels into the ground, and brace before movement initiation..
3. Initiate the Row Similarly to a Dumbbell Row.
Tip: Think about rowing using the lat similar to how you start a lawnmower..
4. Control the Eccentric.
Tip: If you’re swinging the dumbbell or hiking up the hips, then scale back the weight!
RENEGADE ROW VARIATIONS.
1. Row, Row, Push-Up.
For this variation, you’ll row both dumbbells like normal, then perform a push-up at the end of the rows before starting the next round of reps..
2. Kettlebells.
For this variation, you’ll replace the traditional dumbbells with kettlebells to your base on contact, which will translate to more controlled and stable movements..
3. Feet Elevated.
This variation is incredibly tough and requires a ton of midline stability to keep the hips level and core stable when performing the row..
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To perform the renegade row, all you need is enough space to hold a plank and a set of dumbbells. Place the dumbbells on the floor, positioned so that when you set up in a plank position, the dumbbells are roughly shoulder-distance apart and the handles.Eb says: When you start to do the row, don’t focus on moving the dumbbell up in a straight line. Instead, focus on driving your elbow back toward your lower ribs.Place two dumbbells on the floor about shoulder-width apart.

Start in the top position of pushup position with your hands on the weights. Row one weight up towards the side of your body while balancing on your other hand and feet. Hold for one second at the top and return the weight slowly to the start position to repeat on the other side.This variation is for the most advanced because it requires a lot of balance and stabilization. To perform the renegade row, place both feet up on a bench and hold two kettlebells flat on the floor rather than dumbbells.

Do the movement as you would the dumbbell Renegade row.Step 1 Place two dumbbells on the floor about shoulder-width apart. Start in the top position of push-up position with your hands on the weights.

Step 2 Row one weight up towards the side of your.See how to do the Renegade Row, as featured in Experience Life’s May Sling-System Strength Workout. License Creative Commons Attribution license (reuse allowed) Show more Show less.

The renegade row requires skill to perform and improves midline stability. To be successful with the renegade row, lifters need to maintain a.leanygreeny. Renegade row a fantastic anti rotation exercise. Once you can hold a plank for 60 seconds there really is no more benefit to holding the pose. This exercise is a really challenging.

Step 1: Position two kettlebells (or dumbbells) on the floor shoulder width apart. Get into position as if you were doing a pushup (on your hands and toes, keeping your body straight and extended). The handles of the kettlebells are used to support your upper body.

How to Do the Renegade Row With Perfect Form Assume a push-up position with your hands just outside shoulder-width, gripping two dumbbells. Your feet should be in line with your hands, and your body should be straight from head to heels. Keeping your core braced and elbow tucked, bring the dumbbell in your right hand to your ribs.

How To Do A Renegade Row Grab a pair of light dumbbells or kettlebells – err on the side of caution with the weight the first time you try the renegade.How To Do Renegade Rows with Dumbbells & Kettlebells A Top Strength Exercise for Fat Loss Duration: 6:36. Fit Father Project Fitness For Busy Fathers 41,378 views 6:36.Renegade Row Instructions 1. Start in a high plank position with your hands holding a pair of dumbbells directly under your shoulders. 2.

Row your right arm up, keeping it close to your body. Your elbow should go past your back as you row towards your chest. Bring your right arm back to.

Renegade Row — engaging arm and core muscles as arm is pulled back With your left hand, push hard into the ground while pulling the weight (or hand for the beginners) to your lower rib cage/waist area with the right hand. Lower the weight in a slow, controlled fashion before repeating on the other side.

List of related literature:

Refer to Chapter 11 for all the details on how to perform the renegade row with two kettlebells.
from Kettlebells For Dummies by Sarah Lurie Wiley, 2010
Repeat the entire sequence on the left side: Starting with Warrior I, take Warrior II into Flipped Downward Dog, step into High Push-Up, and then roll your heels to the left for Side Plank.
from 40 Days to Personal Revolution: A Breakthrough Program to Radically Change Your Body and Awaken the Sacred Within Your Soul by Baron Baptiste Atria Books, 2011
EXECUTION: (1) Depending on the design of the machine you use, either hook your shoulders under the padded bars or take hold of the handles.
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis by Arnold Schwarzenegger, Bill Dobbins Simon & Schuster, 2012
To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body by Michael Matthews Oculus Publishers, 2019
Bring the arms forward to an overhead position in step 3, and then circle them to the sides and back.
from Pilates Anatomy by Rael Isacowitz, Karen S. Clippinger Human Kinetics, 2019
To do the front squatexercise, position yourself under the bar and balance the bar on the front of the shoulders.
from Natural Bodybuilding by John Hansen Human Kinetics, 2005
Bind off: Skip first st, sl st under each vertical bar across the last row.
from Crocheting For Dummies by Susan Brittain, Karen Manthey, Julie Holetz Wiley, 2010
Repeat the weight-shift backward as in Step 9, except you are shifting back onto your left leg.
from T’ai Chi For Dummies by Therese Iknoian Wiley, 2001
Each row or round has its own separate set of instructions.
from Crochet Patterns For Dummies by Susan Brittain Wiley, 2011
You come into Front Rack 2 as the start position for the front squat and overhead press and the finish position for the pull-up and clean.
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance by Kelly Starrett, Glen Cordoza Victory Belt Publishing, 2015

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

How you can Perform a Renegade Row Techniques, Benefits, Variations

25 comments

Androsius 2020-08-22 - 00:18

Awsome Tutorial. Do you guyz have an Instagram account, so that it would be easier to follow up.

Also Please make a video about how to do more push ups, while keeping the strict form. A lot of beginner guyz like me can do only 10 or 11 push ups to the maximum. We really wish if there is a way we could increase the numbers while maintaining strict forms.

Rainmoon 2020-08-22 - 17:08

This is what I epxect from this kind of videos. All you need to know delivered in just 1 minute.

Thorgalas 2020-08-25 - 02:14

Iam really fan of builtlean.com! For all exercise forms and methods I look for in your website.
Tried renegade rows today! But very difficult to balance lower body!

Gavinradora 2020-08-25 - 20:31

I’ve been doing these, but doing them wrong. Thanks for the instruction. I’ve been twisting too much. I use twenties, too, and I’m definitely not as strong as you, so I should probably use a lighter weight. I also intersperse them with push-ups; could you demo that, please? Thanks.

Hura 2020-08-27 - 16:01

Eliot what are your opinions on RSP Creade, i’ve been thinking about ordering some and i’ve heard it’s a pretty damn solid creatine product.

Nalmerius 2020-08-28 - 15:39

Great video! Appreciate the demonstration of the correct techniques. I love renegade rows and couple them with a pushup afterwards. Awesome! I have found that, since I started doing the FFP and renegade rows and pushups, my upperbody is so much stronger. But I have also learned how to do the exercise and breathe correctly, which has translated to being able to carry heavy stuff on my shoulders and not get winded.

Tokazahn 2020-08-30 - 10:28

if I do this sir without weights will the exercise still work sir?

Oghmameena 2020-08-31 - 09:32

I love renegade rows. They’re great for arm development too.

Goldstone 2020-09-01 - 14:29

this has been another useful video from this guy.. i will be trying this in the future.

Anayarana 2020-09-02 - 04:06

Thanks for the none stop education clip..i did 11KM last week Sunday riding a bicycle, thanks to some of the tips i got here i was able keep myself going..Thanks once again Doc.

Do 2020-09-03 - 16:48

Thank you for showing me the correct way to do renegade rows and what size dumbbells to use.

Thodred 2020-09-04 - 15:32

your every video inspire me more for exercise. Such great video for fat loss. Thanks for sharing us.

Magar 2020-09-05 - 08:47

I can’t thank you enough for all the dumbbell and kettlebell exercises you’ve been teaching. When I got mine recently I felt lost, had no idea where to start or what to do other than basic curls. Thanks to you now I have an assortment of different exercises that could fill an hour routine!

Ariuhelm 2020-09-07 - 23:06

Wooow this is a great work out. I will try to do it tomorrow

Fegamand 2020-09-09 - 11:40

After watching this video, I think I need to get some dumbbells. I can do this exercise in my basement.

Dazilkree 2020-09-10 - 06:49

Thank you very much for sharing this great video about How To Do Renegade Rows with Dumbbells & Kettlebells.very useful for me while doing exercise.

Tusida 2020-09-11 - 23:47

it is the best weight loss exercise. Do this on daily basis, Definitely shape you a healthy body.
thanks for sharing such valuable tips.

Kazel 2020-09-13 - 01:55

Just another great routine by DR. Balduzzi. Keep them coming.

Nilaath 2020-09-13 - 15:45

Wow great video tips for renegade row workout. I like this very much. This video tips is very useful for us. Thanks for sharing this tips. Thanks again

Doujas 2020-09-15 - 18:47

Great tutorial! I’ve never heard of renegades row before, thanks!

Ragemaster 2020-09-16 - 18:48

I have done row’s before but never like this, I can’t wait to try it,thanks

Whitefang 2020-09-17 - 06:57

This series is great. It is where I learn the most interesting, unique, and useful movements for my workouts. Good work, Chris!

Melkree 2020-09-19 - 13:48

Great. These look so intense. I can’t wait to give these a try.

Dugore 2020-09-20 - 14:33

I love these tutorials. Another great exercise with so many different benefits, back, core, etc.

Sanos 2020-09-21 - 05:22

Wow this looks like a great exercise! thank you for teaching the proper form and the benefits!

How you can Perform a Renegade Row

How to: Bodyweight Renegade Row Exercise

How To Do Renegade Rows

Strength Camp eCoach: Renegade Row

How to Master the Renegade Row. Proper form for a Renegade.

How To Do Renegade Rows with Dumbbells & Kettlebells A Top Strength Exercise for Fat Loss

Renegade Rows: Core & Back Builder

Renegade Row Guide | Form Tips, Muscles Worked, and Variations

How you can Perform a Renegade Row Techniques, Benefits, Variations

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