RKC News - February 2015

The "Renegade Row" provides an almost untouchable core stability, strengthens the active push, pull, and improves the anti-rotational abilities of every athlete or recreational athlete.

Traditionally, the Renegade Row is performed with kettlebells or dumbbells. Generally speaking, the Renegade Row is a "grind." This means a very slow, concentrated exercise, performed in full body tension with medium to heavy weights.

Biomechanical breathing occurs in both the concentric (overcoming) and eccentric (yielding) phases of the exercise.

Renegade Row on two kettlebells - Execution Checklist:

• Assume the starting position slightly wider than hip-width in a push-up position on two kettlebells. The shoulders are packed (pulled down) and the neck is relaxed.

• Generate tension and press firmly into the ground with your feet, keep the glutes engaged, and the wrists on the kettlebells in a neutral position. Avoid overextending the wrists and compensating the hips out of the sagittal plane (shifting the body's midline, e.g., through rotation).

• Begin the rowing motion and exhale extensively biomechanically. The movement is initiated from the respective shoulder blade, and the arm is kept close to the body until the shoulder blade is maximally retracted. (keep the neck as relaxed as possible!!)

• The negative phase is handled like the positive phase and is slowly executed with the same movement speed and full body tension.

• Throughout the entire movement, ensure to stay firmly connected to the ground and the training tool, and strictly maintain movement quality.

Safety always comes first, and movement quantity has no chance!

The exercise is only meaningful if you have full motor control and breathe consciously and extensively. When performed correctly, this will strengthen your entire muscle corset! The result is functional strength and aesthetics – that's why I like it! :)

Error Correction:

Consciously feel your breathing: Lying down (with hands on your stomach feeling) or in a forearm plank, breathe biomechanically. You should feel a very strong tension in your abdominal muscles.

"Standing Stomps": Stand and stomp as hard as you can into the ground (alternating) to activate the foot reflex zones. It is advisable to use minimalist footwear or to go completely barefoot.

...the Renegade Row with two kettlebells can offer you a variety of combinations for your training? Simply incorporate bodyweight exercises after each row/side (e.g., Tuck / L-Sit for 5-15 seconds) ENJOY! ;)