In part 2 of my renegade row series, I highlight how this effective exercise can be regressed, progressed, and modified to target various muscle groups and movement patterns. Here are 50 of my favorite renegade rows and variations thereof.
Renegade rows and variations thereof are some of the most effective exercises not only for targeting the upper back and lats but also for absolutely annihilating the entire musculature of the core. Here’s everything you need to know.
The standing cable chest press is one of the most functional horizontal pressing exercises there is. Unfortunately it’s oftentimes an overlooked and undervalued gem of a movement. Here are my top 10 favorite variations for building strength & size.
The kneeling pullover is one of the most unique yet effective upper body and core exercises you’ll ever attempt In fact it provides numerous elements and benefits that make it superior to many pullover variations.
If you’re looking for a unique and functional method to add strength and size to your entire upper body, the rotational barbell protocol is just what you need. As an added bonus is does wonders for cleaning up your technique and body mechanics.
Yep that’s right 50 ab rollouts you’ve never tried or even heard of. Not only will these ab rollouts crush your core but they’re guaranteed to improve your low back health, posture, spinal alignment, athletic performance, and full body strength.
Eccentric Overload is one of the most effective methods for inducing functional strength and size throughout the body. Fortunately this negative accentuated principle can also be applied to pullovers and straight arm pulldowns. Heres how to do it.
If you're looking for a unique training protocol that not only improves muscle activation and body mechanics but can also be applied to every movement pattern there is, you'll want to give the offset angle training method a try.
The ab rollout is one of the most effective movements for crushing the core. Unfortunately, most individuals perform them incorrectly thereby negating the benefits and promoting potential injuries. Here's how to use the bear crawl to fix that.
The windmill side plank is one of the most unique yet highly effective full body and core stabilization drills you can perform. To master this movement you'll need some critical cues combined with advanced variations that force perfect mechanics.
The offset protocol can be applied to pull-ups and chin-ups in a number of ways. Not only does it crush the upper back and lats as well as the forearms and biceps but it also improves pullup form and mechanics not to mention posture.
If you're like me and are a huge fan of incline dumbbell rows and incline dumbbell presses, you're always looking for new ways to modify and tweak these movements. Here's how to modify these movements to make them even more effective.
Renegade rows are some of the most effective core and back exercises there are. However performing them on the landmine station also provides additional benefits. Here are several landmine renegade row variations guaranteed to crush your whole body.
The renegade row is one of my favorite exercises not only for targeting the upper back and lats but also for blasting the entire core and abdominal musculature. Here's how to modify it to isolate the rear delts, shoulders, and core to a greater extent.
If you want to master your squat form try incorporating this offset elevation technique. Not only will you improve your mechanics, symmetry, and overall alignment but you'll gain some serious size and strength in your lower body.
Here's one of my favorite pullover variations for crushing the upper back, lats, shoulders, chest, core, triceps,and more. Besides improving mobility, stability, and symmetry, this is one of the most brutally intense pullover variations you'll ever use.
Although there are numerous methods that can help clean up squat mechanics including proper coaching and cueing, one of the most effective techniques I’ve used for enhancing squat form is the offset loading protocol.
Adding in an anti-rolling component by employing medicine balls, Swiss balls, and barbells in conjunction with horizontal band resistance provides several unique benefits for enhancing pushups and plank mechanics. Here’s how.
Pull overs are one of the best exercises for targeting your entire upper body and core including the upper back, lats, and chest. If you want ramp up the intensity a step further try performing these two pull overs using the trap bar.