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Renegade Row
| Exercise Summary | |
|---|---|
| Primary Muscle(s) | Middle Back |
| Secondary Muscle(s) | Biceps, Lats, Chest, Abdominals, Triceps |
| Equipment | Kettlebell, Dumbbell |
| Emphasis | Compound |
| Type | Pull |
Renegade Row Instructions
- Place a pair of DB's or KB's on the floor just outside shoulder-width.
- Assume a pushup position with your hands gripping the DB's or KB's.
- The weights should be inline with your chest.
- Extend your legs and place your feet behind you. Maintain a neutral spine.
- Your back should not be excessively arched nor should your hips and knees sag.
- Your legs can be split apart to support the exercise.
- Keep your bodyweight centered roughly over your hands with your shoulders and core braced.
- Begin by rowing (pulling up) one kettlebell up to your side while essentially pushing the other into the floor.
- You can let your hips open slightly to accommodate the movement.
- The DB should be by your obliques at the top position.
- Lower the the weight to the start position and repeat on the opposite side.
*Tips*
- Use LIGHTER WEIGHT for this exercise. You want to be in control of the DB's/KB's.
- Don't drop the the weight aimlessly from the top.
- Don't use excessive bodily movement/momentum to raise the weight.
- Keep your core tight, prevent your hips from sagging during the exercise.