Renegade Rows – Do You Make These Mistakes? Part II

A reader of this site, Andy, asked me in Part I of the renegade rows series what to do once renegade rows become way too easy. He says he doesn’t feel his abs sore after workout. I will answer this in two parts. First, I wanna make something clear regarding muscle soreness. It is a sign of only one thing – that your body was not ready or adapted for the stress that caused the soreness. Nothing else. So you may continue to workout, especially when training for strength as opposed to muscle size (these are two different goals!), without needing to blast your body so that it’s sore every time.

The second issue is whether you do the renegade rows with proper form to ensure that your core gets maximum stimulation. So in this article I will address the issue of proper form in more detail.

Good Explanation Of Proper Form

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Renegade Rows – How to Get Ridiculously Hard Abs, Part I

The renegade row, developed and named by coach John Davies, is one of the hardest and most effective abdominal exercises. The reason for this is that renegade rows force you to use the primary function of the stomach muscles – stabilization. In other words the exercise teaches you how to keep your body as rigid as possible. You have no other choice but to contract your abs as hard as possible. Otherwise you won’t be able to maintain a rigid body.

Above is a video of the renegade row. Watch and note the three main keys to the proper execution of the movement.

Technique

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