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Friday, November 9, 2012

Renegade Rows

Renegade Rows
What constitutes a total body core exercise?  Sounds like something you should be doing, doesn’t it?  And you should.  Thousands of “bad backs” later, the days of 500 crunches per workout are over! The way to get a truly integrated, functional, workout that properly challenges the core musculature is to, whenever possible, involve several large muscle groups in combination with that core movement.

Large muscle group, multi-joint movements tax the central nervous system, create a large energy expenditure and raise your heart rate resulting in more calories burned than when muscles work separately. Thus, giving you the maximum bang for your buck.

Renegade rows are a perfect example of such an exercise. Here’s how you do it:
  1. Holding onto two light to moderately heavy dumbbells or kettlebells; position your body over the dumbbells/kettlebells as with you would do with a traditional push-up-making sure your shoulders are aligned over your elbows and wrists and that you’re up on your toes. Keep legs about hip width apart.
  2. Begin by raising one elbow upward in a rowing motion, toward the ceiling without letting the butt raise up or the hips sag down-keeping to a tight plank position. Alternate rowing for a total of 12-15 repetitions on each side.
  3. Take care to keep the body stable throughout the exercise.  Do NOT let any twisting motion occur at the hips at any time. 

Watch my video demonstration of this exercise HERE

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Fitness expert and integrative performance coach Jini Cicero, CSCS, teaches intermediate exercisers how to blast through plateaus to create incredible transformations. Are you ready to take your fitness to a whole new level?  Find out now!  Take Jini's "Are you Ready?" Quiz at © 2011 Jinifit, Inc.

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