This is Brent of the Brookbush
Institute at the independent
training spot, and today we're doing the renegade row.
Actually, modifications of the renegade row, because if I'm going to be honest,
rows. Think about it, this is a strength exercise,
it's an exercise used as a strength exercise, but it probably should be used as a stability
I see people grab weights that they can do 6 to 12 reps of
when we're doing a single armed
plank with resistance, unilateral resistance, asymmetrical resistance,
that's helping to create a torque force on our spine.
We're going to allow all sorts of compensation patterns to happen,
so that we can feed our egos and lift a little bit more weight.
That doesn't make a whole lot of sense to me. It's not enough to have somebody
if you can also have them move better.
So what we need is to create a modification of this renegade row,
because I'll admit the concept behind a renegade row is a great idea.
We need to find a way to create a back exercise that
involves more core strength and challenges us to resist those rotational
We just need to I add a little stability back
without totally disrupting the challenge of the exercise.
My friend, Melissa, is going to come out, and she's going to help me demonstrate this
So you notice what we've done is we've given her a stability ball,
that she's going to put on her pelvis, that's going to help give just a little
bit of force back,
a little bit of stability back. But we all know that
stability balls are far from stable, so this is still going to be extremely
challenging. So go ahead and get in position.
I will admit it's a little challenging to find the right set up of
ball and riser to make sure that
it's the right size ball that gets them in perfect alignment here.
But notice how her ankles, knees, hips,
spine, and shoulder girdle are
almost perfectly aligned. I can even have her
plantarflex against the wall, keeping the balls of her feet on the wall.
She's going to go ahead and extend her knee, or lock her knee and squeeze her quad.
She's going to go ahead and squeeze her glutes and thrust her hips into the ball.
Now I've reinforced triple extension in the lower body and her glutes are helping
I'm going to have her draw in and then of course protract and depress the shoulder
Now we have this nice, perfect
plank for push-up position to start a renegade row.
Now we can see if she has the stability
to press through one arm while lifting with the other
and not mess any of this up.
Good, now press through the right arm.
Since this is a stability endurance exercise, I do think
the renegade rows should stay in that stability
department. She's going to do 12 to 20
slow and controlled reps on each arm. That's 24 to 40 total reps, and if I
really want to get
mean about it, I can add a softball to her lower back.
"Okay, I don't want that ball to move the entire set."
Now we've created a very challenging exercise, right in the whelm of that
renegade row, that she's
able to keep perfect form on, and that is meeting our goal of
both back strengthening or at least strength endurance
and rotational core strength. Now as far as
full on back strength goes, guys, if we're working for
hypertrophy or more max strength- go ahead relax, Melissa, thank you.
If we're looking for more max strength or hypertrophy,
then renegade rows not a great choice. Go ahead and pick a more stable environment.
There's nothing wrong with a bent over row or a bent over T-bar
or a standing cable row, or if we're just trying to get
greater lat strength, a lat pulldown or a pull-up.
This is not a great choice for a strength exercise, but
it is a great choice for a stability exercise. If you guys want to take it up a notch, you
can even try those
strength stability supersets that NASM has made popular in their Phase 2
training. Maybe we could do a standing cable row, or
a nice stable pull-up and follow it immediately
with this modification of a renegade row
to really take things up a notch on the stability side.
I hope you guys enjoy this modification. I hope you guys understand what I was
talking about as far as
the compensations I see with the renegade row.
I hope you find using those supersets potentially
is extremely challenging and brings a new dimension to your training. I'll talk