How to Do Renegade Rows

Video Transcript

Off-season training for football: The renegade row. This is the second exercise in our third super set. We're going to take two dumbbells. We're going to come down into a pushup position on top of the dumbbells, we're going to have the feet nice and wide, shoulder width apart or a bit wider for stability, then we're going to come into a plank position. From this position, we're going to do one row at a time using one arm and then alternating to the other arm [DEMONSTRATING]. That's it. We're going to do 10 rows per arm for the set. This is going to really help develop stability through the trunk and also the hips for the legs while developing strength in the upper body, the arms, and your back. Here's another angle of the renegade row. While rowing, really be conscious about pushing into the floor with the off hand and stabilizing with your abdominals, your torso, and your legs to help with the rope. It's really a good way to integrate the whole body into the exercise to get your whole body working and synergizing which will then help translate over for overall conditioning out on the field. Once we finish the renegade rows, we're going to follow it up with a set of dips.