Renegade Row
The exercise increases core strength tremendously and teaches the core to engage intensely while the arms are pulling (which is a highly important skill for high level bodyweight strength exercises such as heavy Weighted Pull-ups of all kinds and One-Arm Chin-ups).
To perform the exercise place two dumbbells on the ground lying parallel to one another and about as far away from each other as your shoulder width. Clasp them with your hands and get into a push-up position using them as handles basically. Spread your feet to shoulder width or slight wider and then pull one of the dumbbells up to your arm pit without turning or twisting your torso at all. After that, lower the dumbbell back down and then perform the same movement with your other arm. Do not jerk, swing, or utilize momentum of any kind during this lift. The key is to tighten your core (abdominal muscles) so intensely that you are able to perform the row. If your core is not tight enough, you will not be able to get the dumbbell off of the ground without jerking it. One tip is to breathe our forcefully as you row the dumbbell in. This will create intense abdominal pressure (which will help you substantially when pulling the dumbbell up).
Make sure to keep your chin slightly tucked throughout this entire exercise (do not look up...look at the floor the entire time). This will help your abdominal muscles stay as tightly contracted as possible.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com
To perform the exercise place two dumbbells on the ground lying parallel to one another and about as far away from each other as your shoulder width. Clasp them with your hands and get into a push-up position using them as handles basically. Spread your feet to shoulder width or slight wider and then pull one of the dumbbells up to your arm pit without turning or twisting your torso at all. After that, lower the dumbbell back down and then perform the same movement with your other arm. Do not jerk, swing, or utilize momentum of any kind during this lift. The key is to tighten your core (abdominal muscles) so intensely that you are able to perform the row. If your core is not tight enough, you will not be able to get the dumbbell off of the ground without jerking it. One tip is to breathe our forcefully as you row the dumbbell in. This will create intense abdominal pressure (which will help you substantially when pulling the dumbbell up).
Make sure to keep your chin slightly tucked throughout this entire exercise (do not look up...look at the floor the entire time). This will help your abdominal muscles stay as tightly contracted as possible.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.bodyweight-strength.com