Renegade Row Conditioning

Setup

Set up in a plank position, hands gripping dumbbells/kettlebells directly under the shoulders, feet spread wider than the shoulders for stability.

Execution

1. 1Brace the core hard, keeping hips level and square to the floor
2. 2Row one dumbbell/kettlebell to the ribs, keeping the elbow close to the body
3. 3Lower under control and immediately row the opposite side
4. 4Maintain a stable plank throughout — hips should not rotate or sag
5. 5Continue alternating for the prescribed reps or time

Key cues

• Hips stay level — no rotation toward the rowing side
• Row the elbow close to the ribs
• Keep the plank rigid throughout every rep
• Widen the stance if stability is a limiting factor

Common faults

• Rotating the hips/torso toward the rowing arm (defeats the anti-rotation purpose)
• Sagging the hips toward the floor during fatigue
• Rushing the tempo and losing plank rigidity
• Using too heavy a load, forcing compensatory rotation

Tweaks

• Use lighter loads than a standard row to prioritize anti-rotation stability
• Add a push-up between rows for a 'renegade row + push-up' combo
• Perform for time (e.g., 45 sec) as a conditioning finisher

Muscles

Notes

Primary energy system: aerobic-to-lactic depending on pace/volume. Functions simultaneously as an anti-rotation core exercise and a conditioning tool — the plank position under alternating load is what separates this from a standard bent-over row.

Sources

• CrossFit Journal - Renegade Row Standards
• StrongFirst - Anti-Rotation Core Training Principles

Attribution: CrossFit Journal