Renegade Row with Push Up/Burpee: Movement Tips and Uses

The renegade row has been extensively covered in previous articles. The movement offers us a wide array of benefits for core stability, back strength, and total body fitness (each discussed below). This versatile movement can also be combined with other bodyweight staples, in this case the push up and burpee to offer us a high intensity, total body movement to increase metabolic activity, caloric expenditure, and increase our fitness.

Why Do Them?

There are a plethora of reasons why you should do renegade rows, push ups, and burpees, especially in combination. Adding them into one metabolic movement is not only only a crazy good idea for increased efficiency in a workout, it can also offer athletes the below benefits.

Increase Metabolic Activity

When trying to lose body fat, burn calories, or simply increase your body’s ability to be metabolic furnace, choosing high intensity movements that involve large muscle groups at once is the goal. Movements like sprinting, sporting activities, and Olympic lifts are just a few movements that fall into this category. The renegade row with push up/burpee is about as complex and all inclusive as a movement can get. It taxes the core, legs, back, arms, shoulders, and heart, creating a metabolic effect that can leave you burning calories and increasing fitness long after the session. When looking to do these, you can go lighter and work to move with speed and stamina OR you can move with moderate to heavy loads, focusing on strength and work capacity. Either way, be sure to adhere to strict form, and make sure that you never sacrifice form for sloppy reps.

Core Strength

Midline control and stability is at the root of nearly every human movement (running, swimming, biking, jumping, lifting, etc). As we move, we allow joints to flex and extend, muscle to contract, and ultimately produce force and movement. The role of the deep core muscles, obliques, erectors, and abdominals is to protect the spine (specifically the lumbar spine region) from shearing and rotational forces that often are placed upon the vertebrae during movement. While a rigid torso is not also needed, core strength, bracing capacities, and anti-rotational power and stability is.

Total Body Stamina

What is total body stamina, and why is it important? Well first, the term total body stamina is one I loosely define as the ability to withstand fatigue (both mental and physical) across a wide array of muscle groups and movement patterns. This is a foundational aspect of all sports and fitness (while yes, I agree that some sports place emphasis on certain body parts and movements more than others).

As a general rule of thumb, the ability to move with integrity, strength, fluidity, and an unwavering consistent pace (stamina) can be highly beneficial as a lifter or athlete progresses. Renegade rows with push ups/burpees combine various general physical preparedness (GPP) movements into one massive complex, meaning they should be learned and mastered by most fitness goers and athletes, for the sake of fitness. While this movement will not take your snatch from 70kg to 100kg or help you run a faster mile, it can increase work capacity, blood flow, mobility (unlocking new ranges), and a mentality that won’t quit. All of those will certainly help you do those above physical feats.

How to Do Them?

Below is a video tutorial on how to perform the renegade row with a push up/burpee. Note that the renegade row with a burpee (so called “Man Makers” are very similar and include you doing a full squat clean during the burpee…see below) requires you to hold the weights in both hands while you perform the burpee.

Get Your Renegade Row ON!

If the above article didn’t motivate you to break out of your fitness shell, hopefully these below articles will!

Featured Image: @annie_marie_hiatt on Instagram

Mike Dewar

Mike Dewar

Mike holds a Master's in Exercise Physiology and a Bachelor's in Exercise Science. Currently, Mike has been with BarBend since 2016, where he covers Olympic weightlifting, sports performance training, and functional fitness. He's a Certified Strength and Conditioning Specialist (CSCS) and is the Assistant Strength and Conditioning Coach at New York University, in which he works primarily with baseball, softball, track and field, cross country. Mike is also the Founder of J2FIT, a strength and conditioning brand in New York City that offers personal training, online programs for sports performance, and has an established USAW Olympic Weightlifting club.

In his first two years writing with BarBend, Mike has published over 500+ articles related to strength and conditioning, Olympic weightlifting, strength development, and fitness. Mike’s passion for fitness, strength training, and athletics was inspired by his athletic career in both football and baseball, in which he developed a deep respect for the barbell, speed training, and the acquisition on muscle.

Mike has extensive education and real-world experience in the realms of strength development, advanced sports conditioning, Olympic weightlifting, and human movement. He has a deep passion for Olympic weightlifting as well as functional fitness, old-school bodybuilding, and strength sports.

Outside of the gym, Mike is an avid outdoorsman and traveller, who takes annual hunting and fishing trips to Canada and other parts of the Midwest, and has made it a personal goal of his to travel to one new country, every year (he has made it to 10 in the past 3 years). Lastly, Mike runs Rugged Self, which is dedicated to enjoying the finer things in life; like a nice glass of whiskey (and a medium to full-bodied cigar) after a hard day of squatting with great conversations with his close friends and family.

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