Renegade Row
A plank and a row at once — back strength and anti-rotation core in one brutal package.
Back, Core, ShouldersDumbbellsAdvanced
Setup
- Top of a push-up position gripping two dumbbells, feet wide.
- Body rigid, hips level, core braced hard.
How To Do It
- Row one dumbbell to your hip while the other hand presses the floor.
- Keep the hips SQUARE — no twisting.
- Lower, switch sides, repeat.
Breathing
Exhale rowing, brace throughout.
Common Mistakes
- Hips rocking side to side — widen the feet, lock the core.
- Rushing — control beats speed; the anti-twist is the work.
Coach Sam's cue: Row one arm, brace like the floor's on fire.
Programming It
| Goal | Sets | Reps | Rest |
|---|
| Strength | 3–5 | 4–6 | 2–3+ min |
| Muscle | 3–4 | 8–12 | 60–90 sec |
| Endurance / Conditioning | 2–3 | 15–20 | 30–45 sec |
Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.