Name: Modifications of Renegade Row
Uploaded: 2023-04-26T01:00:27.000Z
Duration: 5 min 8 s

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https://stream.mux.com/mX4Ep1rI4JZqHgMac0202004UPcwaWuXzPhHKnTKtgv7Ck.m3u8

Learn how to properly perform the modifications of the renegade row in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on form, setup, and exercise variations (including progressions and regressions) to safely build back (latissimus dorsi and rhomboid), shoulder, and triceps strength while enhancing stability, balance, and functional control. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to increase muscular endurance, develop coordination, and progress their strength training performance.

Understanding the Renegade Row and its Modifications

Demonstrating Stability with a Stability Ball

Maintaining Stability Endurance and Proper Form

Evaluating Renegade Row for Strength vs. Stability

Integrating Stability Exercises into Training

Modifications of Renegade Row

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, I don't like renegade rows. Think about it, this is a strength exercise, or wait it's an exercise used as a strength exercise, but it probably should be used as a stability exercise. 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 lift more, 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 forces. 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 modification. 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 to stabilize. I'm going to have her draw in and then of course protract and depress the shoulder girdle. 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 row, 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 with you guys soon.

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Back strength training exercises - best progressions for barbell rows, dumbbell rows, pulldowns, pull-ups, cable rows, TRX rows, and band rows. Back movements for endurance, stability, hypertrophy, and strength, and a sample back routine.

Back Exercise and Pulling Progressions

Cue the client or patient to lie prone on a stability ball. The anterior superior iliac spine (ASIS) should be the primary point of contact for the ball, allowing the pressure from body weight to be supported by the pelvis and not the stomach.

Note, during this exercise the stability ball is adding stability to the pushup/plank position.

Ask the client or patient to assume optimal form/posture:

2nd toe pointing forward and under the ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

For added stability, the balls of the feet may be placed against a wall or solid object; note, the toes should remain in contact with the floor.

Cue triple extension mechanics, thrusting/extending the hips into the ball (contracting the glutes), extending the knees (contracting the quadriceps), and plantar flexing the balls of the feet (with extended toes) into the floor and/or wall.

Note, achieving optimal torso alignment should be achieved by thrusting the hips into the ball (contracting the glutes) and not elevating the torso via lumbar extension.

Have the client or patient adjust the dumbbells/kettlebells so they are under the shoulders.

Ask the client or patient to protract the shoulders, press into the dumbbells as if attempting the top position of a push-up, and cue the abdominal drawing-in maneuver.

Ask the client or patient to simultaneously press into one dumbbell, while “rowing” the other dumbbell. The row is accomplished by pulling the handle back toward the lower portion of their rib cage while “squeezing and depressing their shoulder blade” (retracting and posteriorly tip their scapula).

The simultaneous press and pull are challenging to coordinate; however, it is ideal for shoulder girdle stability.

Cue your client or patient to control the eccentric phase at the desired tempo, allowing the resistance to return them to the starting position. Once again, press through the dumbbell/kettlebell to achieve optimal shoulder girdle stability.

Have the client or patient address any form or recruitment issues (posture check).

 Adding a softball or foam roller on the lumbar spine to reinforce optimal core stability (no trunk movement)

 Standing row, prone ball row, and triceps extension, suspension row, and rope row

Renegade rows impose a significant challenge to stability and can only be performed with a fraction of an individual’s 1-RM row strength. They are not a good choice for hypertrophy or max strength phases of training (unless performing strength/stability super-sets).

The scapula should not be cued into a fixed position. The concentric phase should include retraction, and the eccentric phase should include protraction.

Pulling the dumbbells back too far will result in a loss of optimal scapular position, likely resulting in anterior tipping. The range of motion should be the largest range that can be performed without pain or compensation.

Modifications of Renegade Row

Rope Row

Single Leg Alternating Horizontal Abduction with External Rotation

Suspension Row with Rotation

Suspension Row and Progressions

Suspension Rotation Complex (Pallof Press)

Single Leg Squat to Bilateral Cable Pull Down

Chaos Row

Rope Row with Eccentric Control

Standing Cobra

Horizontal Pull Up (Inverted or Hanging Pull-Up)

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