Renegade Row (Bodyweight Plank Row)

CoreBW

A bodyweight regression of the renegade row — from a plank position, one hand lifts briefly off the floor while the core resists rotation, building the base stability needed before adding load with dumbbells or kettlebells.

Demo: General S&C demo

Sets

3

Reps

8 per side

Rest

45s

Contraindications

Wrist discomfort — perform on fists.

Setup

High plank position, hands under shoulders, feet wider than hip width.

Execution

  1. 1Brace the core hard before lifting either hand
  2. 2Lift one hand off the floor and hold briefly without letting the hips rotate
  3. 3Place the hand back down with control
  4. 4Alternate sides while keeping the hips level and square
  5. 5Widen the stance if stability is an issue

Key cues

  • Hips stay square, only the hand moves
  • Widen your stance for more stability
  • Brace before every lift
  • Slow and controlled, not fast taps

Common faults

  • Hips rotating toward the lifted hand's side
  • Stance too narrow, causing instability
  • Rushing the tempo
  • Losing the plank line as fatigue sets in

Tweaks

  • Perform from the knees for an easier regression
  • Add a longer hold at the top
  • Progress by adding dumbbells or kettlebells

Regressions

Front Plank

Progressions

Renegade Row (Dumbbell)Renegade Row (Kettlebell)

Muscles

Primary: Obliques, Transverse Abdominis

Secondary: Shoulders, Lats

Notes

ANTI-ROTATION. Bodyweight entry point to the renegade row family.

Sources

Attribution: General S&C canon, bodyweight regression of the kettlebell renegade row