How To Do A Renegade Row:
- Assume a push-up position with the dumbbells beneath your shoulders and your arms locked out.
- Keep your hips level, not with your glutes up or your back arched.
- Spread your feet a little wider than shoulder width. A wider base aids you in preventing rotation. As you progress, you can bring the feet closer, as long as you’re able to prevent your hips and spine from rotating.
- Perform a full push-up. Tuck your elbows to about 45 degrees, making a “V” shape with your torso and arms.
- After the push-up, row one dumbbell towards your hip while pushing the non-working dumbbell and your toes into the ground. This will serve as a cue to keep your toes from coming off the floor and will help you stabilise and prevent rotation.
- Row slow and prevent your hips from rotating. If you can’t control rotation, you’re using too much weight or going too fast.
- Return the dumbbell to the floor, repeat on the opposite side. That’s one complete rep.