How to Do Renegade Rows & Duck Walks

Video Transcript

Off-season training for football: Another superset combination here of renegade rows and duck walks. Jonesy is going to show us. Jonesy starts in a plank position on top with dumbbells. He's got a wide stance with his legs which will give him more stability through his trunk and torso. He's pulling the row into his rib cage [DEMONSTRATION]. He's keeping his spine straight the whole entire time. And now he'll pop-down for duck walks. And he's getting as low as he possibly can and he's driving through his hips and his glutes to get himself forward. And you want to take the duck walks about 20, if not, more. Whole time staying as slow as you possibly can and exploding up through the glutes. And here is another angle of Jonesy doing the renegade rows. He's driving up right into his rib cage [DEMONSTRATION] and then he's going to pop-back down for duck walks again [DEMONSTRATION]. And that's how you follow-up the superset combo for renegade rows and duck walks.