How to PROPERLY Renegade Row For Muscle Gain

What's going on everyone welcome to today's video so today we're going to be walking you through how to do a proper renegade row especially a lot of you are probably doing this from home you might have smaller dumbbells this is amazing for building your back your core strength your overall stability and even your quad strength unfortunately a lot of people do it improperly so let's jump right into proper form we're going to jump onto the ground here grab two dumbbells you want them to be about shoulder width apart you want to get your legs all the way back I prefer about a shoulder width approach right here and then the biggest thing is you just pretty much keep your core tight your glutes engaged and then row okay trying to get your arm all the way up into your elbow and get a nice squeeze okay so we'll get some side angles as you'll see on the screen here and just keep the core tight everything engaged amazing exercise give it a shot now we're going to show you a bunch of common mistakes because you're going to learn a lot from the common mistakes which is what a lot of people do before we jump into the common mistakes make sure to click that first link in the description for a free personal trainer in your pocket basically 20 to 25 exercises that you can pull out you can look at the top tips just scroll through amazing free resource and we'll send it to your email at no cost so before jumping into this I really want to make sure that you can master shoulder taps basically this is when you're in a high plank position you're keeping everything nice and tight you're not swinging you're not swaying and I think a lot of times people can't do a proper shoulder tap but then they try to load up a bunch of weight and it gets very very tough so when it comes down to it you really want to make sure that you mimic the renegade row and you practice okay and if it gets too easy hold it three two one okay master this it's the exact same motion almost right you got to balance on one side you got to keep everything tight so do some of these practice that and then progress into a renegade row and as you can see on the screen number one common mistake is just hip swinging from side to side I see this happen so so often a lot of times people just can't master that shoulder tap position and what I'd much rather you do is actually just do regular standing rows and just do shoulder taps in the plank position then go on the ground and do renegade rows with very very poor quality that's not just not going to do a whole lot for you so master that making sure you're keeping everything nice and tight it's going to take a while right this is a tough exercise amazing to add in but really try to keep your body super straight that's how you're going to get the best benefits from this exercise and number two common mistake is just simply doing half reps as you can see on the screen here I'm only doing about 50% of the range of motion probably because the weight's too heavy or just because I can't fully do this just make sure to choose a lighter weight make sure you're just going bringing your elbow your elbows all the way up towards the armpits that's how you're going to get the best results you know half reps always lead to half measures so make sure you're doing this properly if you're going to give it a shot because it's a great exercise when done full range of motion and number three just be patient on yourself I find a lot of times people are just super super hard now I gave you the cold hard truth and all the stuff that I truly believe but at the same time this is a newer exercise there's a lot of moving parts here you have to stabilize you have to engage your glutes you have to keep your legs at a proper position there's a lot so just a lot of times muscle memory kind of just kicks in once you keep going you keep going you keep going this isn't something you're necessarily going to really get hurt with so I do highly recommend just keep trying it out you know we had our filmer try a bunch of different reps and you know it was very tough and then he starts getting used to it keeps getting used to it and eventually it'll all come together after continuously trying now just one other small thing is that if this is tough if you've mastered the shoulder taps you practice that I do recommend putting your legs a little bit wider that way you can start with a more stable base keep everything nice and controlled a lot of times people have their legs way too close which is hard to balance and stabilize so give that a shot but aside from that great exercise to be doing even if you're not doing it at home in the gym fantastic make sure to smash that like button download your free form guide give this a shot let us know when you did and we'll see in the next video peace out