The Renegade Row


One of the best compound exercises is the renegade row! A compound exercise is an exercise that uses more than one joint during the movement and they are the most effective resistance training exercises for burning calories and increasing strength. What makes the renegade row such an important exercise is that it has two compound and one static exercise built into one repetition! Think of it as a combination of a pushup, bent-over row and plank all in one movement. I know it doesn’t sound like a ton of fun, but we are always looking for the most bang for our buck!

You first want to start in a pushup position holding a dumbbell in each hand. Make sure that your shoulders are lined up over hands, your back is flat and your feet are slightly wider than shoulder width. Your feet are in a wider stance than a normal pushup to help you keep your balance during the rowing motion. For the second part of the exercise, you want to perform a pushup as low as you can go and return to your starting position. Ideally you should aim to get your elbows at 90 degrees before returning back up (use the picture above for a visual). The third part of the exercise, you should perform a one armed row on both sides while maintaining good form. Good form on the row would be to keep your hips & shoulders square to the floor without any twisting. If your body is twisting during the row, the dumbbells are probably too heavy for the exercise and you should go lighter.

I would perform 3 sets of 15 repetitions with about 45 sec of rest in-between each set. If you can’t perform proper pushups in the upright position, try modified pushups where you can have your knees on the ground and you can build up to the upright position. When completing 15 repetitions, your last three reps should be difficult. If they are not difficult, you should increase the weight of the dumbbells.

Try the renegade rows this week in your workout to burn some extra calories and to work the core.

If you are new to exercise you should seek out a health professional to go over guidelines for intensity and duration of exercise. It is also recommended that you get clearance from your doctor before starting up your exercise program.

Call Fitness Together (330-702-1311) to set up your free fitness/nutrition assessment.




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Posted by on March 28, 2013. Filed under Exercise. You can follow any responses to this entry through the RSS 2.0. You can leave a response or trackback to this entry