What muscles does the renegade row work?

Renegade rows are full-body exercises that simultaneously activate core muscles like the obliques, back muscles like the rhomboids, and arm muscles like the triceps. With proper form, renegade rows can develop upper body strength while improving balance and stabilization.

What is a Kettlebell Renegade Row?

Kettlebell Renegade Row with One Kettlebell Brace your abs, squeeze your buttocks tight and row the kettlebell back towards your hip. Pull the kettlebell up by using your elbow rather than your hand. At the top of the movement squeeze your shoulder blades together and pause for 2 seconds.

What weight should I use for renegade row?

Beginner: 10% of your bodyweight for 5 reps per arm. Intermediate: 20% of your bodyweight for 5 reps per arm. Advanced: 30% of your bodyweight for 5 reps per arm. Beast: 40% of your bodyweight for 5 reps per arm.

Why can’t I do renegade rows?

Mistake: Inadequate Range of Motion If you’re using weights to perform your renegade row, be sure to bring the weight all the way back toward your underarm. If you have trouble completing this range of motion, Straub says your back muscles might not be strong enough or the weight could be too heavy.

How do you progress in renegade row?

Renegade Row Progression Get into a high plank or press-up position. Your shoulders, shoulders, elbows, and wrists should be in line, with the latter directly underneath your armpits. Grab your weights in your hands. Stagger your feet to be about hip-width apart.

Can I do renegade rows on my knees?

If you find that you can’t maintain a neutral spine, Straub suggests mastering exercises that specifically target the core, like planks. Another option is modifying the exercise by performing renegade rows on your knees or even widening the legs, which will boost your base of support.

Do renegade rows have a pushup?

Get into pushup position with a dumbbell in each hand. Perform a pushup, and then stay in the up position. Shift your weight to your right side, and row the left-hand dumbbell to your side. Then shift to the left, and row your right arm.

What can I replace renegade rows with?

Renegade Row Alternatives

  • Landmine “Meadows” Single-Arm Row. The landmine single arm row is a surefire way to engage the lats and challenge core stability (specifically anti-rotational forces).
  • Standing Cable High Row.
  • Single-Leg Romanian Deadlift Row.
  • TRX® Single-Arm Row.
  • Inverted Row.