The Renegade Row, a fantastic horizontal rowing exercise, develops upper body strength, grip strength, shoulder and scapular controlled mobility (and stability on the planted side), and lumbo-pelvic stability. The Renegade Row teaches you how to generate tension, something that is vital if you hope to be able to perform proper pull-ups. If you are performing this exercise correctly, the muscles in your mid and upper back, not your arm, should be doing the majority of the work.
If you are performing this exercise correctly and are engaging your core and glutes to their full potential, your weight should remain equally distributed on both feet and your body should not move at all. You will commonly see people shifting their weight from foot to foot, and their body rocking from side to side. This is often a reflection of poor lumbo-pelvic stability.
Here is a video that demonstrates proper versus improper form. While there are definitely more mistakes people make, this infographic covers a lot.
Proper Renegade Row Form
Coaching Tips:
- Get into a plank position from your hands and feet. Set your body so it is in a straight line from your head to heels, tuck your chin, and keep your neck in neutral alignment. Your head, torso and hips should be in a stacked position. Your shouldersshould be directly above your hands.
- Aim to keep your feet hip to shoulder width apart.
- Before you initiate the row, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), tuck your ribs towards your hips (close the space in your midsection), and squeeze your glutes. This will help stabilize your pelvis and spine.
- Initiate the movement by using the muscles in your mid and upper back and draw your shoulder blade in towards the spine (retract). Do not initiate the movement with your arm, and do not use momentum.
- Do not allow your elbow to flare out; instead keep it close to your side.
- Lower the weight with control. During the lowering/eccentric component, do not keep your shoulder blade pinned. It is meant to move, and should perform the reverse movement (protraction) as it did during the rowing/concentric component.
- Pay attention to your non-working/supporting side. Push away from the floor and protract your shoulder blade. Do not mindlessly hang out.
- For the duration of the exercise, your head, torso and hips should remain in a stacked position. Do not allow your lower back to hyperextend, ribcage to flare, hips to collapse or pike, neck to collapse, torso or hips to rotate, or your weight to shift from foot to foot.
- Exhale right after you have initiated the rowing movement; you may inhale/”reset” as your arm is returning to the starting position, or hold your breath for the duration of the rep, exhaling, inhaling, and re-setting between reps. Figure out what works and feels best for you.
Don’t Skip From A To Z
If you are struggling to perform this exercise from the floor, start out by performing the modified variation where your hands are elevated on a box or bench. The same points in form apply.
This week, I am sharing 6 unique Renegade Row variations you likely haven’t seen or tried before.
#1) Chaos Renegade Rows
In this advanced Renegade Row variation, you will perform the exercise while the planted side is on a band. The unstable nature of the band requires significantly more shoulder and scapular stability on the side that is planted, and requires more jumbo-pelvic stability. Make sure the band is securely fastened.
#2) Reverse Chaos Renegade Rows
In this advanced Renegade Row variation, you will perform the exercise while your feet are suspended on a band. The unstable nature of the band requires more jumbo-pelvic stability. Make sure the band is securely fastened.
#3) Renegade Rows With Lateral Band Resistance
In this advanced Renegade Row variation, you will perform the exercise while dealing with lateral band resistance. Place the band around a secure surface and just above your hips. There should be tension in the band for 100% of the set. Make sure you only go to a range that allows you to maintain proper form.
#4) Renegade Rows With Dowel Down Spine
In this variation I’m performing renegade rows with a dowel down my spine. Basically, if your form gets sloppy and your torso and hips rotate and your weight shifts from foot to foot (reflective of a lack of lumbo-pelvic stability), or if you try to use momentum, the dowel will roll off your body. So your form must be spot on.
#5) Feet Elevated Rows With Hand On Ring
In this advanced variation, I’ve elevated my feet on a bench, have my one hand on a ring, and am performing rows. The unstable nature of the ring demands a lot of shoulder and scapular stability. You can also do a slightly easier variation where your feet are on the floor and you touch the weight to the floor in the bottom position. In any event, proceed with caution.
#6) Renegade Rows + Band Resistance
In this variation, you will perform renegade rows while lightly pressing out against a resistance band with your upper arms, and protracting your shoulder blades (moving them away from the spine). This challenges the muscles around the shoulder blades to a larger extent.
Join THOUSANDS Of People From 86 Countries Worldwide And Get The Ultimate Pull-Up Program Now
