How to an advanced back exercise using kettle bells

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. 

How to do a Lat Pulldown properly by Lisa Hall - Physiotherapist at Newtown Gym

Have you ever wondered am I doing this exercise properly?

Our Video Presenter and Physiotherapist at Newtown Gym, Lisa Hall takes us through the do’s and dont's of performing a lat pulldown  exercise. See the video version of this article here

This is the first in a series of articles on how to do an exercise properly. Remember – doing an exercise incorrectly is not only unlikely to work the targeted muscle group in the desired fashion, it can also lead to injury.

1. Lat Pulldowns - the incorrect technique

Note in this incorrect technique the bar is at the back of the neck and the head pointed down. The Lat Pulldown places a lot of stress on the anterior joint capsule of the shoulder and can eventually lead to impingement or even rotator cuff tears. 

2. Lat Pulldowns - the correct technique part one (starting position):

To start the movement : Lean back a little from your hips. Bring the shoulder blades down and back and pull the bar right down to your chest. 

Squeeze and hold your shoulder down for 2-3 seconds at the end. 

Returning the bar upwards to finish the movement - as for the shoulders; we want those to come down as much as possible. As you raise the bar up, focus on keeping the shoulder pushing down towards the ground. 

About the author:

Lisa Hall is the owner of Physio First based at Newtown Gym and has over 20 years of clinical experience in Physiotherapy. She has developed special interests in the treatment of musculoskeletal injuries, sports injuries, and exercise therapies including clinical Pilates.

Lisa can be contacted on 0401 059 606 or through her website: http://www.physiofirstnewtown.com.au/

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