A favourite pattern for the "functional" training lovers. The Renegade Row is no doubt a great exercise, and when executed well has a huge array of benefits on trunk stability and well as shoulder health. Quite often though people use too much weight and become too focused on the pulling part of the exercise, whereas the gold from this exercise is from remaining as still as possible even through the rowing pattern.
Other cues
Pull dumbbell to your pocket
Push the floor away from you
Grip the dumbbell firmly
Keep the wrist stiff
Targeted muscles trained
Rectus abdominus
Internal obliques
External obliques
Rotator cuff group
Rectis femoris Latissimus dorsi
Key movements trained
Lumbar anti-extension
Lumbar anti-rotation
Hip anti-flexion
Shoulder extension
Rotator cuff co-contraction
Considerations
A wide stance will help you with base stability but if you are feeling that this is too easy, then narrowing the feet position would be significantly increase the stability challenge. It's not always about heavier weights with this one.
This can be very useful for developing wrist stiffness, or your ability to create stiffness at the wrist joint. The tight grip will also ensure high levels of rotator cuff recruitment to allow you to stabilise the joint and create a diagonal load from the weight bearing shoulder to the hip and leg on the opposite side, making it ideal for developing load transfer across the pelvis and the oblique sling of muscles across the front of your body.
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