Movement of the Week // The Dumbbell Renegade Row

Share This Post

This week on the <<>> BLOG <<>> I am sharing some coaching and training tips on the dumbbell renegade row!This movement is super effective for developing strength, stability, balance, coordination, and beyond throughout the upper body, trunk, and entire body.

 

FOCUS:

Get set in a high plank with your hands gripping the center of the dumbbell handles

Dumbbells should be set about shoulder width apart

Stay strong in your plank position maintaining straight arms with your shoulders stacked directly over your elbows and wrists

Block away from the floor while keeping your hips in line with your shoulders as best as possible

Focus on maintaining a tight, hollow body position throughout 

Compress your ribs toward your hips

Pull your bell button toward your spine

Squeeze your glutes

Tuck your tailbone 

Keep legs straight and fully engaged

Squeeze your heels together

For better balance and stability throughout widen your stance

As you begin the row, aim to pull the dumbbell with control so that it aligns with the top of your rib cage before returning back to your high plank position

Alternate from side to side

 

Check out the YouTube demo video HERE!

 
 
READY to transform your overall body composition, strength, stability, balance, flexibility, coordination, body awareness, confidence in moving your own body, and more?? To sign up or for more info on my new NZ BodyFIbody weight group online training program click HERE!
 

 

Subscribe For More!

Receive free workouts + diet tips and tricks!

Similar Posts

FREE FITNESS GUIDE!

6 SIMPLE WAYS TO LIVE YOUR STRONGEST, HEALTHIEST, HAPPIEST LIFE