The best total-body movement that tests your strength, stability, and coordination all at once is the renegade row.
This one flowing movement combines a plank with a dumbbell row to target your core, back, arms, and shoulders. Here’s how to maximise every repetition and approach this like a fitness monster.
1. Start in a Strong Plank
Start by assuming a high plank position with dumbbells in both hands. From your head to your heels, your body should make a straight line; your hands should be exactly beneath your shoulders. Use your core to prevent rotation or slinking of your hips.
Fitness coach Jessie counsels, “Think of the renegade row as a core activity first and a back move second. Your form will fall apart if your core is not tight.
2. Row under Management
Maintaining your plank, raise one dumbbell off the ground and pull it towards your waist with your elbow close to your body. Control your dumbbell back down, then repeat on the other side. Keep your hips still and steer clear of side to side shaking.
3. Maintaining Your Core Engagement
A good renegade row depends on basic stability. As you raise the dumbbells, you want to fight the want to twist or rotate your hips.
Keeping good form and avoiding injury will depend on your core being engaged throughout through the activity.
4. Emphasise quality above quantity.
Don’t hurry through your repetitions. Better results and less chance of injury will come from slow, under control motions. Maintaining your plank all through, try for 8 to 12 repetitions on each side.
Mastery of the renegade row will help you tone your back and arms and develop major core power. Although this is a full-body workout, with work you will be rowing like a fitness beast in no time!
