Renegade Row for Killer Abs

Renegade Row for Killer Abs

If you want to get ridiculously hard abs, then the Renegade Row is the way to go! The renegade row forces you to stabilize your abdominals, which are their primary function. Your abs are not meant to crunch or twist, they are there to stabilize the rest of your body.

Benefits of the Renegade Row

  • Builds Muscle – The Renegade Row builds muscle along the abdominal wall. For many trainees, they must build muscle to really make their abdominals “pop”
  • Builds Strength – This variation of the row is meant to be performed with lower repetitions, because it is hard. Due to the challenge of the movement, your entire body will become stronger.

How to Perform the Renegade Row:

  • Grab two dumbbells in either hand. Get into pushup position, with the dumbbells in each hand.
  • From this position, transfer your weight to the right arm. This is VERY important. Now, lift your left hand off the floor, with dumbbell in hand, and perform a row.
  • Keep the movement slow and steady. If you use a weight that is too heavy, then you will drop the weight too quickly, setting yourself up for injury.
  • Make sure the movement is slow and controlled. Keep your abs tight. If the weight is too heavy for you, then practice the movement without using any weights.
  • Make sure that you do not twist your hips or your body to one side. Keep your body as parallel to the floor as possible.
  • This is the position that will properly train your abdominals. When performing the row, lead with your elbow.
  • Make sure that you are not using your biceps to row the weight. Squeeze your back, and slowly return the weight to the ground.
  • Transfer your weight to the left arm, and repeat.

Renegade Rows Instructional Video

What I like about this video is that the instructor emphasises the shifting of weight from one side to the other. VERY IMPORTANT, so pay attention!

Renegade Row Safety

Beginners will DEFINITELY be surprised at how difficult this movement is. The instructor in this video made it look easy.

  • Shift your Body – Very Very very important. Please practice shifting your body as much as possible so that you do not injure yourself during this exercise.
  • Start Light – Practice the movement without using any weights. Gradually add weight to the movement as you get stronger.
  • Ask Someone to Spot – Even if someone has not done the movement, they can tell you if your body is as straight as it’s supposed to be. I personally like to video tape myself so that I can make corrections to my form later.

Sample ABS Workout with the Renegade Row

Craig Ballantyne, creator of Turbulence Training, develops a lot of intense workouts using unique movements. One of his programs, the TT AAA Abs workout, seamlessly incorporates the Rengade Row.

Here is a sample workout:

TT AAA Abs – Workout A

Tri-Set #1
1A) Max Chin-ups OR Underhand Inverted Row
1B) Max Push-ups
1C) DB Forward Lunge

Superset #2
2A) DB Step-Up
2B) Stability Ball DB Pullover

Superset #3
3A) DB Renegade Row(pictured at right)
3B) KB Swings

Bodyweight Intervals

Squat Jumps (or Bodyweight Squats for beginners)
10 repetitions followed by 10 second rest x 4 rounds.

Calf Jumps (or Calf Raises for beginners)
10 repetitions followed by 10 second rest x 4 rounds.

Stability Ball Jackknife
10 repetitions followed by 10 second rest x 4 rounds.

Turkish Getup
5 reps per side followed by 10 second rest x 2 rounds.

Here’s a video of the bodyweight interval circuit:

As you can see, Craig’s programs are pretty intense. You can grab the AAA abs program individually right here. However, he also has a full abdominal training package which you can find here.