Video: Push up with renegade row- This particular variation includes a push-up and the benefits from the movement itself. However this week we included the renegade row and 6 benefits. 

6 Benefits Of Renegade Rows

Written by Mike Dewar

Last updated on September 19th, 2017

In previous articles, we discussed the power of unilateral training, the importance of a strong core, and the role of the lats and spinal erectors lifting posture and performance. When looking for a metabolic movement that stresses all of the right areas yet can be done with the simplest of equipment, look no further than the renegade row.

Renegade Row Benefits

Below are six benefits of the renegade row, regardless of ability level and/or sport.

Core Stability

The renegade row is a challenging movement that starts in the tall plank position, which immediately challenges deep intra-abdominal stability and control. The rowing movement entails an athlete shifting weight onto three limbs, creating a natural imbalance in loading that must be met with fluid movement and control. Additional weight can be used in the row to increase unilateral demands on the body, further stimulating core strength and bracing to withstand spinal and hip rotational forces.

Unilateral Strength and Balance

This rowing movement offers a magnitude of unilateral benefits to a lifter, with the addition of training the core, back, arms, quads, and deep muscular control. Unilateral training can increase muscle activation, hypertrophy, movement awareness, and core stability, which is exactly some of the unique benefits offered by this complex plank row variation.

Total Body Movement

While it is called a row, this movement employs nearly every single muscle in the body. By starting the movement in the plank position, the core, arms, legs, and back must be set correctly to withstand the loading and body weight of the lifter. When progressed with the rowing movement (with little to no weight), the complexity changes as the lifter must learn to then control the full range of motion in the back and arms while minimizing rotational forces at the spine and hip. By adding weight to the movement, all of the previous total body movement benefits are elevated to the next level.

Why not make renegade rows a little more fun with a little load. Greatest challenge: keeping those hips square with the floor. 

As with so many drills, the emphasis here is on the hips and glutes, not the moving parts. Also focus on the arm ON the bell, not the bell being lifted. Using the ground - in this case the bell - to truly cramp your arm pits, cramp the lat, open the chest and then PULL with the moving arm. 

Metabolic Movement

Whether done slowly, at tempos, in circuits, or as part of a complex, this total body movement has the ability to create some serious muscular and metabolic demands. Increasing the range of motion, length of time under tension, loading, complexity, and even explosiveness of this total body lift will result in more muscle fibers and neurons being innervated, and therefore increase caloric and energy expenditure. Furthermore, the new muscle fibers and movement patterns you create will unlock greater finesse and can increase your metabolic output in future high intensity training sessions.

Scapular Stability and Control

Push ups, planks, and scapular circles are all great ways to increase retraction, protraction, and scapular movement and stability. Adding loading to the plank while increasing unilateral demands on the upper back for stability can really increase the structural demands on the scapular and shoulder stabilizers. In addition, rowing requires a strong ability to retract and and control the scapulae as the lats produce force, furthering this unilateral movement outcomes.

Movement for Infinite Progressions

Once you have learned the basic components of the renegade row and mastered the exercise itself, you have the ability to then add push ups, burpees, jumps, and other complex and dynamic movements into the mix, making this a foundational movement and function exercise to add to any high intensity total body routine.

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