In an earlier article we discussed the renegade row and all that it has to offer. Increased core stability, strength, back isolation, and scapular mobilization were just a few. In this article we will discuss six highly functional and unique renegade row alternatives that you can do in place of renegade rows to improve fitness and performance.
Renegade Row Alternatives
Check out the below exercises, all of which are unique yet comparable movements than can be used as alternatives to the renegade row.
Landmine “Meadows” Single-Arm Row
The landmine single arm row is a surefire way to engage the lats and challenge core stability (specifically anti-rotational forces). The landmine allows us to strengthen the lats aggressively at the end range, yet remain in control of the hips and torso while in the bent position. Like the renegade row, loading does not need to be very high, as the contraction that is capable from the movement is unreal. The unilateral nature of both lifts also can also help to increase hypertrophy and muscular activity.
Standing Cable High Row
This is a great way to increase strength and movement of the teres major/minor, lats, and scapulae. This movement is highly comparable to the renegade row because it targets that scapular stabilizers and core at the same time, as the lifter needs to not only row but remain in complete control of the movement. I really prefer doing these with cables because the extension remains the same throughout, therefore increasing time under tension and muscular adaptations.Â
Single-Leg Romanian Deadlift Row
This movement is a very complex and comparable exercise to the renegade row. The lifter starts by performing a single-leg Romanian deadlift with a weight in their hand. Typically, whatever foot is planted on the floor (let’s say the left foot) the lifter has the weight in their opposite hand (the right hand). When fully supported and under control, the lifter rows the weight to the side of the ribs, focusing on retraction of the shoulder blades, core stability, and not allowing the hips to rotate. This can also be done with a weight in each hand to increase a lifter’s stability in the movement and overall strength.Â
TRX® Single-Arm Row
The TRX® Suspension Trainer is a great way to promote full range of motion throughout multiple planes of movement, all while requiring the utmost control and coordination of the core, body, and mind. The single-arm row is a very similar exercise to the renegade row in that the lifter really has only three limbs of base support. The feet must stay planted, and the single arm holds a great deal of the loading. The pelvis will try to move around, ultimately increasing demand on the obliques to stabilize the hips and resist rotational forces.Â
Ring Archer Row
The archer row is a great rowing variation that requires very similar core strength and scapular control as the renegade row. The archer row can be done on rings or with a TRX. The movement works to increase back strength, as well as scapular mobilization, control, coordination, and strength throughout the entire range of motion. Lastly, the archer row is highly comparable to the renegade row in the way it demands control in the upper back and core.
Inverted Row
In an earlier article we discussed the inverted row and the benefits it offers us in terms of core strength, stability, and back development. Like the renegade row, this movement requires a lifter to stabilize the spine, pelvis, and resist rotational forces on the body throughout the entire range of motion. Additionally, this movement requires very little setup and is easily scaled to fit the needs of most lifters and environments.Â
More Alternatives to Your Favorite Movements
Here are some alternative exercise to help you build muscle, sprint faster, and increase your fitness.
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