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