This total body exercise is one of my favorites and has numerous benefits:
- Increased Shoulder Stability
- Increased Core Strength
- Upper Body Strength, specifically in the chest and back
- Lower Body Stability and Strength Increases
- Cardiovascular Endurance
It’s best to implement this exercise early in the workout (after warm up) due to the it’s high energy demand. Weight selection should be around 40-60% of what you would normally use for a dumbbell row at 10 repetitions. In other words, if you use a 50 lbs dumbbell for 10 reps of a dumbbell row, you would use a 20-30 lb dumbbells for the renegade row. Repetition ranges generally between 5-10 reps per arm.
Optimal core and shoulder stability is a prerequisite to this exercise. The head, shoulders, and hips should stay in alignment throughout the movement. Modify to the exercise to the knees if deviations are present.