Renegade Rows

To do the Renegade Row, you can use dumbbells or kettlebells. Set two weights, whichever type you choose to use, on the ground under your shoulders. If you place your hands and the weights closer together, it will make the movement easier and help you balance and prevent rotation.

Set up in a high plank position with each hand on a weight and your feet wider apart. Placing your feet wider apart will make it easier to stabilize and give your a wider base. If your hips rotate as you row, widen your base. If it is easy to stabilize, try bringing your feet closer together. Beginners may need to do this from their knees.

In the plank position with your body in a nice straight line from your head to your heels, row one weight up toward your chest, driving your elbow down toward your hip and back up toward the ceiling. Make sure that as you row your brace your abs and squeeze your glutes.

You want to fight your body’s urge to rotate as you row one weight up at a time. Keep your hips and chest square to the ground. Row the weight all the way up to your chest just below your pec. Keep your core tight and squeeze your glutes so that you don’t rotate open. Do not let your butt go up toward the ceiling or your hips sag.

Then lower the weight back down and row the weight up on the other side. Keep alternating until all reps are complete. Keep your core braced and fight the rotation as you alternate rows. Move slowly and fight the urge to rotate. Do not rush the movement. Be in control the entire time.