Strength Training for Runners: Renegade Rows

Photo: James Carney

This exercise engages your entire core.

 

“The renegade row is an amazing functional exercise that requires stabilization of the core,” says Dr. Heather North of Red Hammer Rehab in Louisville, Colo. “It recruits multiple muscle groups the way an athlete would in the real world, and not just isolating one muscle at a time.”

How to do it:

  1. Place a set of dumbbells on the ground in front of you and get into a plank position, gripping the weights.
  2. Establish a stable plank position while drawing your belly button in and pulling your shoulder blades down and back.
  3. Slightly move your body weight to one side and again find a stable position.
  4. Starting with the right side, pull the weight toward your chest. Keep your core tight and back straight. “Move very slowly with this exercise to promote optimal stabilization at all times,” North Also make sure that you draw your shoulder blades down and back to prevent rotator cuff strain.
  5. Slowly lower weight back to the ground and then repeat the exercise on the left side. North cautions not to let your lower back sag. “Even a slight pike is better than a sag in this position,” she says. “Aim for an unmovable body. The only things that should be moving are your arms.”

Perform two sets of eight repetitions on each side at first. Progress to three sets of 15 reps as you gain strength and coordination.

RELATED: How-To: Active Isolated Stretching

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