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:
ACE Certified Personal Trainer.
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Pilates Trained Mat and Reformer.
ACE Board of Directors – Emeritus Member.
Board of Visitors, J-School, Mass Communications, UW-Madison.
Bachelor’s Degree in Journalism from University of Wisconsin.
Author of 7 books and dozens of fitness DVDs.
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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:
►► FREE Meal Plan http://fitfatherproject.com/get-free-meal-plan.
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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.
Your friends here at the FFP,.
-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.

Read: 5 Metabolic process-Boosting Foods

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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

72 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!

Tabar 2020-09-22 - 16:37

looks like a great intense workout! this is perfect for me, thanks dude

Morana 2020-09-23 - 15:42

another great fat loss exercise that I know nothing about, really glad that I’ve been introduced to this exercise on this channel so I can learn the proper form, reps and exercises.

Purestaff 2020-09-25 - 02:28

Great tutorial, definitely going to be adding this to my workout, thank you very much!:)

Gacage 2020-09-26 - 21:59

Great tutorial. I’m definitely going to add this to my routine.

Busida 2020-09-28 - 07:19

wow this is really amazing fat loss exercise with dumbbells & kettlebells. i will definitely give a try.

Nagamand 2020-09-29 - 08:15

This seems like an awesome workout I can do before going to work. This is really gonna help me.

Brashakar 2020-09-30 - 11:09

This is a good exercise I’ve seen many people using, think it’s about time I give it a go now.

Shadowsmith 2020-10-01 - 04:44

Me: Internet. How Do I tighten my core?
Internet: Imagine if Floyd Mayweather is going to punch you in the gut.
Me:…Guess I’ll die.
Internet: Okay fine. Imagine you’re taking a big poop.
Me: Ah. Gotcha.

Chillskin 2020-10-02 - 11:42

Any suggestions for doing them when your palms hurt when you are up on the dumbbells?

Nuadazar 2020-10-03 - 10:08

I just tried these in the gym today
It was lolsy
I should have searched YouTube and found this video first ��

Gholbinin 2020-10-05 - 08:11

Thank you. Finally. The best explanation of how to properly master renegade rows and errors to avoid. Thx.

Morarin 2020-10-06 - 21:51

Hi.. Coach..right now I’m studying NASM… please give me your advice and skills about study

Arashimuro 2020-10-07 - 17:54

This guy has his own channel 4 years later called over time athletes Chris Barnard

Stonefont 2020-10-09 - 05:22

Why is it that we’re told “Always keep tension on the muscle” yet when people do things like alternating exercises (DB curls, front raises, renegade rows etc.) it’s okay to take tension off the muscle that you’re working?

Kagashicage 2020-10-09 - 20:18

hears Elliot intro
sees this guy “WHO ARE YOU AND WHERES ELLIOT?!”

Masida 2020-10-10 - 10:19

oh god I did this wrong the whole time (not speeding my leggs) and I was wondering how on earth other people could do more than 10 lifts on each side.
oh bless you for this video my arms thank you so much

Swordsinger 2020-10-12 - 05:12

Hey guys a quick question: I’m 65 years of age and am working out a couple if not three times a week. I don’t axial load for squats and primarily do body weight for legs. Here is the question: would you recommend a steady increase of weight or stress more reps? My goal is to maintain strength and good body structure. Your thoughts.
Chas

Mukus 2020-10-12 - 16:32

Hmmm… Doesn’t the renegade also incorporate push ups? I’ve been doing this exercise for a long time now but always with a push up in between rows.

Bluedweller 2020-10-14 - 22:59

i was doing this for a long time, and i was doing it wrong! thanks

Shalirana 2020-10-16 - 12:40

To boost this exercise do a push up and then go into the rows!

Flamehammer 2020-10-18 - 04:46

I think your videos are getting better. That was much calmer and clearer and you can see your confidence is growing each vid. Good work pal

Molas 2020-10-18 - 23:32

Straight to the point. Good video and good exercise. Thanks, Chris.

Mirathis 2020-10-20 - 16:17

i laughed so hard at the planet fitness ad before this video

Moonfont 2020-10-21 - 19:31

Chris your videos are awesome man. Straight to the point, quick and practical advice. Perfect balance to Elliot no wonder you guys work so well together

Lainis 2020-10-22 - 09:26

I hope Chris carrys on with ecoach I really like it…
Don’t stop it like the “yo Eliot” videos

Fonn 2020-10-23 - 06:48

Do an exercise that focuses strengthening your lower back, unless I missed that one.

Grith 2020-10-25 - 17:38

I like the adjustable bench. Set it flat take dumbells and do eldows in press ups, raise it up a feq notches and repeat until I am sitting and doing shoulder presses then I reverse going down but switch elbows out.

Shanin 2020-10-25 - 22:28

Powerclean! And when and how to implement it into your training!

Kagore 2020-10-27 - 10:55

Chris is a beast. He isn’t extremely huge but he shows us normal guys that it isn’t all about size.

Gagul 2020-10-29 - 04:47

Damn! Elliot evolved so much he turned into a Super Saiyan.

Flamefire 2020-10-29 - 18:21

Can’t wait till power training tv blasts off… You can make some change from you tube and make more vids… Your the missing link Chris!!

Domeena 2020-10-31 - 00:06

Renegade Row with Dumbbells and kettle bells can improve my back, metabolism, and coordination, no doubt i should incorporate it into my workout now.

Nilage 2020-11-02 - 02:06

This is the on workout that hurts my shoulders. Can’t do it for too long.

Whitescar 2020-11-03 - 13:15

I swear in every video he says its an “auxiliary” movement, what does that actually mean? lol

Nalmedred 2020-11-03 - 14:38

I’ve been wondering about woodcutters. I would like to add them as a total body workout but I’m unsure about form. Id you could cover reverse woodcutters as well that would be great.

Burirad 2020-11-05 - 19:36

Could you guys do a video on row variations or a. Upper back movement that is good.thanks

Thogelv 2020-11-07 - 06:06

is there a possibility of the stance/feet placement being too wide?

Karn 2020-11-07 - 10:25

Hey Elliott and you other guys, I am currently doing the insanity program to increase my cardiovascular capabilities. I recently went into a supplement store and came out with some whey protein and some kre-alkalyn. I asked the guy for something that would enable me to workout two or three times a day instead of one. I might add some more dedicated strength training in the mix, but I don’t want to bulk to much. I am now 18 years old, 1m70 approximately and 65 kg. I work out to get better in the sports I do, which are judo and kyokushin karate. This means I have to keep my weight down for tournaments. Will this regime I am planning out combined with the new supplements help me to achieve that goal? Any other thoughts?
Thanks guys, and thank you Elliott

Doomshade 2020-11-08 - 07:43

Yo eliot great job with everything man I see your business slowly developing and expanding it’s self you will leave a legacy and know who to leave your teachings to and philosophies to; leave it in a note book. You remind me of mr miyagi in a way. Haha. Thanks for all the encouragement and advice you have enlightened my mind with I really appreciate what you do I think of my set as a philosopher also and I always speak them to people and it trippes them out like crazy. I need help finding a way to speak to the right group of people I need to learn how to express my self to others and to the proper group of people. It’s my procrastination that needs help also distractions and discipline. Once again thanks so verry much for all these vids especially on your eliot hulse channel. I have a theory that Chris knows workout routines you should let him make more vids of workouts or you should help him build his own channel. Because at one point the student will surpass the master but this time is not now. Dam I don’t even know if I made since through this but you’ll figure it out. If you get a chance to read it. Thanks once more.

Arinaya 2020-11-09 - 16:35

Yo Elliot,
I’m 14 years old and I’ve always been a big kid. Ever since I was little I was always fat and I’ve always wanted to lose weight. So my bright idea was to start playing pee wee football when I was young and even though it kept me in somewhat shape I never lost weight. Then when I turned 13 I was told by doctors that I had high blood pressure and I had to lose weight. So I did I drop all the way from 223 pounds to 172 but as soon as I realized I didn’t have high blood pressure anymore I stopped doing as much cardio as I was. So I gained the weight back but I had also started lifting weights about the same time. I’ve started power lifting now and my football coach tells me to keep my weight up so I can compete in the weight class that I am in. I want to lose weight so I can have better chances at winning my competitions with my maxes I have now. I consider myself to be pretty strong because my bench max is 210 and my squat max is 380. I wanna lose some weight but keep my maxes is there anyway I could do that.

Thank you,
Jr Smith

Meshakar 2020-11-12 - 04:28

Yall teasin us with that yo Elliot intro. Man I miss your speeches of wisdom and shit.

Kigagis 2020-11-13 - 09:59

Straight to the point. Good video and good exercise. Thanks, Chris.

Purecrusher 2020-11-14 - 10:48

where did u get that beat for your video. whats the name of it

Doomstaff 2020-11-15 - 13:34

Yo Elliot/Chris

I got a question. My routine revolves around doing “heavy shit” one day, “lighter shit” the other day. heavy deadlifts, heavy dumbells ect ect on heavy shit day, on lighter shit day i work mostly on workouts that use my own body weight, do some boxing, and other cardio workout.
Coming to the point. The reason for this is because i’m returning from a back injury that has pesisted for almost five years, and i have flexibility issues, and those light shit days really help me in that regard.
Probably the most important workout for me is the deadlift, since i began deadlifting by back has become stronger, i havent felt nerve pinching since the early days of deadlifting, and the pain becomes less and less, until now.
All of the sudden my knees start aching, which I have never ever had any problems with them in the past, and it becomes more difficult to do exercises that involves bent knees.
So, my question is, is there any exercises that can make my knees stronger. I know (think?) there aren’t any muscles in the knees, but only muscles attatched to it, but is there a way to make the motor functions stronger and more efficient, so exercises like the deadlift might become easier for me.

Sorry if there are any grammar mistakes, not a native English speaker. Regards from Iceland.

Felanim 2020-11-16 - 21:42

Thanks man! I’ve tried it before but i guess my feet positioning was what was off. Time to try it out next workout!

Sasho 2020-11-18 - 02:40

do a vid on the incline bench and how to program it as assistance to flat bench.

Bearn 2020-11-19 - 14:08

Dear Sir,
I watched your video and I like it. My utmost respect & interest. Good job! I hope I can inspire you to watch my short “Renegade Rows With Systema Five Finger Stretch” variations video.
https://youtu.be/rkD3V39SKu8
I hope it may provide you with new insights and inspiration. Check out lots more of my variations & exercises on my YT channel (if you like).
Thnx for your time. Best wishes & till soon, Jacky from Holland

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