Live Lean Nation, on today’s episode of Live Lean TV I’m showing you a step-by-step demonstration of how to do one of my favorite exercises that builds a stronger core. The renegade row.
This renegade row is an upper body pulling exercising that will also help you strengthen your core.
In this renegade row exercise tutorial video, I’ll also show you modifications to make the movement easier or more difficult.
To start the exercise…
Beginner Modification: Start without weight to get the movements down properly. The wider your feet, the easier the movement.
Advanced Modification: Add weight by gripping a pair of dumbbells with an inside shoulder width grip. And to start, have your feet spread out wider than shoulder width. If you want to modify it to be more difficult, bring your feet closer together.
While keeping your back flat, activate your muscles by contracting your abs, glutes, hamstrings, quads, chest, triceps, and shoulder muscles. Essentially you’re turning on all the muscles in your body.
When doing this, make sure you keep your hips square to the ground. By keeping your core tight, you’re ensuring your hips won’t twist from side to side during the rowing movement (twisting of the hips is incorrect).
Don’t just let the dumbbell drop to the ground. Engage the core and control the lowering of the weight.
Advanced Modification: To make the renegade row even more difficult, add in a pushup between every row.
Try adding 6 reps/arm of the renegade row to your next workout for 3 sets.
Or better yet…
I’ve programmed the Renegade Row exercise along with many other full body compound movements in my best-selling LiveLeanAfterburn.com workout system.
Each exercise, workout style, rep and set range, and rest period are designed to maximize the Afterburn Effect. In other words, creating a metabolic change in your body to burn more calories for many hours AFTER you leave gym, even while you sleep.
Get the full Live Lean Afterburn workout here: http://www.liveleanafterburn.com
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.