Core Exercise: Renegade Row by Physiotherapist Adam Hanton-Fong
The Renegade Row is great for building core stability, upper back strength, and anti-rotation control. It’s ideal for athletes or clients who need to strengthen their core while performing dynamic upper-body movements. It’s an awesome exercise for the athlete who has mastered a plank and needs more of a challenge to reach their rehab goals! Adding a dumbbell row to the plank challenges the core muscles even further and adds in all the benefits of a row! We do not advise this exercise if the athlete has not mastered the plank exercise yet!
How-To Steps:
- Start in a high plank position with a dumbbell in each hand, wrists under shoulders, and feet shoulder-width apart. Keep your body in a straight line from head to heels, engaging your core.
- Shift your weight slightly to one side and row one dumbbell up toward your ribcage, keeping your elbow close to your body and hips square to the floor.
- Lower the dumbbell back down under control and repeat on the other side, maintaining core stability and steady breathing throughout.
*Never do an exercise that causes you pain*