Continuing our series on how to do exercises correctly, here's ...
The Renegade Row, By Mark Mamo
The Renegade row is an exercise for the back which is quite advanced and is a fantastic anti rotation/stability exercise. It’s also a good progression if you are currently doing plank exercises.
Because it’s an anti rotation exercise it is very important to limit any movement in the hips and trunk when performing the exercise
Now select a couple of kettle bells. Be sure to pick a weight which is light enough to allow you to do the movement correctly.
Now get into a modified plank position, where the weight is directly beneath the shoulders and your feet are slightly wider than shoulder width apart. To eliminate a bend in the hips, push the toes into the ground with the heels pointing towards the ceiling, squeeze glutes hard and stabilize the shoulders:
Now Push through the floor with your supporting hand, then slowly lift the kettle bell (up towards the hips) and slowly bring it back down. While performing the movement, push through the toes and continue to squeeze the glutes. When lifting the kettlebell, lead with the elbow.
Dont forget – limit any rotation in the hips and trunk areas. Now do 3-5 reps on one arm. Then switch to the other arm. Perform this exercise 1-2 times per week.
We recommend you ask us to check your form and technique when doing this exercise for the first time, as it is an advanced movement.