How to Perform Renegade Rows

Are you ready to take your workout up a notch? Are you looking for an effective way to get stronger and build overall body strength while also challenging yourself with some variation? If so, then it’s time to add the renegade row – with push-ups! It’s no secret that adding a combination exercise like this one into your fitness routine can help improve sports performance, increase total body strength and stability, improve core conditioning, burn fat, and challenge even elite athletes.

With the renegade row + pushup combo movement drill you not only work many major upper body muscles – like your shoulders, chest, triceps (pushups) in addition to your biceps/lats/traps (rows) but also activate deep core muscles such as rectus abdominis and latissimus dorsi. This exercise works more than just those two muscle groups though – it will engage nearly every muscle group in the entire body while increasing both absolute strength as well as power output.

Instructions

Renegade rows with push ups are simple enough for anyone of any fitness level to do.
To get started, assume a tall plank position – hands shoulder-width apart and feet hip-width apart.
Engage your core to maintain proper form and posture throughout the entire exercise.
From here, grab some dumbbells or kettlebells (the heavier the weight, the more of a challenge it will be). Now perform a row with one arm, followed by a pushup with the same arm – this is one rep.
As you row back up to the starting position, make sure you hold your core tight and engage your shoulder blades throughout the movement.
Once you’ve completed your reps on your left arm, switch to your right and repeat the pattern once more.
Keep your core tight and make sure you don’t rotate your body when performing the pushup or row.

To add even more of a challenge to this exercise, you can also set a timer and try to complete as many reps as possible in a minute while maintaining proper form.

Common mistakes to watch out for include not keeping your core tight throughout the exercise, not keeping your hips and shoulders in a straight line from head to heels, and shifting your weight while performing the renegade row. To avoid these errors, make sure you practice proper form before adding any weight or increasing your rounds and repetitions.

To modify this exercise further if needed, try pairing the renegade row with a mountain climber instead of the pushup. You can also add weight (e.g., using a medicine ball) or increase your reps if needed to make it even more challenging.

Incorporating renegade rows with pushups into your workouts and drills is an effective way to build total body strength, improve balance and stability, burn fat, and challenge even the most advanced athletes. When done with proper form and technique, your body will be thanking you for this total body strength builder! So get to it – make your workout routine renegade today!