Renegade Rows: Good Form ✅ vs Poor Form
Renegade rows require a significant amount of lumbo-pelvic stability, and shoulder and scapular controlled mobility (on the rowing side) and stability (on the planted side). Unfortunately, most people do not perform this exercise correctly.
Many people do renegade rows in conditioning workouts (you often see these being used in classes, or in metcon workouts). If you wish to reap the benefits of this exercise, your focus should be on proper form. Performing renegade rows when you are in a fatigued state, or are chasing exhaustion, is not the way to go. Renegade rows are also a great example of an exercise where you really need to check your ego at the door, as most people use far more weight than they should. With this exercise, less (as in resistance) is often more beneficial.
Good form
- Body is in a straight line from head to heels and remains this way for the duration of the exercise
- Aside from rowing arm, the entire body remains still
- Elbow does not flare out during row
- Shoulder blade moves in towards spine during row (retracts) and moves away from spine during lowering movement (protracts) versus being pinned
- On planted side, shoulder blade is protracted (not mindlessly hanging out)
- No momentum
- Weight is lowered with control
Poor form
- Lots of momentum
- Rotation in the hips and torso
- Weight shifting from foot to foot/body rocking from side to side
- Not maintaining proper body positioning (you will often see lower back hyperextending, ribs flaring, hips piking or collapsing, and neck collapsing
- Lowering weight with poor control (aim to make as little noise as possible)
**My ‘’bad’’ form isn’t actually that bad compared to what you usually see. Slow down and make using good form your #1 priority.
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