Dumbbell Renegade Row to Squat
A renegade row on two dumbbells followed by a jump of the feet in to a deep squat behind the bells and back out to the plank; one rep is both rows and the squat.
How to do it
Setup
High plank with the hands on two dumbbells under the shoulders, feet wide, body in one line.
Steps
- Row one bell to the hip, then the other, hips square to the floor.
- Jump or step the feet in to a deep squat, hands still on the bells.
- Jump or step back out to the plank.
Common mistakes
Hips twisting on each row: widen the feet and keep the hips square. Landing the squat with the heels up: bring the feet in far enough to sit flat-footed. Bells rolling under the hands: use hexagonal dumbbells on a flat floor.
Breathing
Exhale on each row and on the jump in.
