Renegade Row for BJJ
The renegade row performs alternating single-arm rows from a push-up position, demanding extreme anti-rotation core stability. Rowing a weight while supporting yourself on the other arm trains the core to resist rotation under load. This exercise builds the pulling strength and core stability needed for top control.
✓ Step-by-Step Instructions
- 1 Start in a push-up position gripping two dumbbells on the floor.
- 2 Widen your feet for a stable base.
- 3 Brace your core and avoid rotating.
- 4 Row one dumbbell toward your hip.
- 5 Lower the dumbbell and row the other side.
- 6 Keep your hips as still as possible throughout.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Trains the ability to pull with one arm while maintaining stable top pressure with the other. This directly applies to reaching for grips during side control or transitioning while maintaining pressure.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Rotating the hips during the row
- ⚠ Stance too narrow allowing rotation
- ⚠ Not rowing to full range
- ⚠ Using too heavy a weight
🔄 Variations
- → Renegade row with push-up
- → Heavy renegade row
- → Single-arm renegade row hold
- → Kettlebell renegade row
Track Your Renegade Row Progress
Log your core training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Renegade Row help my BJJ game? ▼
Trains the ability to pull with one arm while maintaining stable top pressure with the other. This directly applies to reaching for grips during side control or transitioning while maintaining pressure.
What equipment do I need for the Renegade Row? ▼
You will need: dumbbells. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Renegade Row? ▼
The Renegade Row is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.