How to Do the Renegade Exercise

By eHow Sports & Fitness Editor

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By stabilizing an exercise with the weight and rigidity of one's own body, the effectiveness of an exercise increases. A row with a push up combination is the heart of the renegade exercise. Guidelines for the Renegade are below. Master the basic row exercise and a basic push up before performing this exercise.

Instructions

Difficulty: Moderate

Things You’ll Need:

  • Hex dumbbells

Step1
Place 2 hex dumbbells on the floor shoulder width apart. Because they prevent rolling, hex dumbbells are preferred for this exercise but regular dumbbells are an acceptable alternative. Perform the exercise on a gymnastic mat or other soft floor covering to prevent injury.

Step2
Grip hex dumbbells firmly, one in each hand and straighten your legs out behind you, shoulder width apart. Your stomach is facing the floor and tight, your arms are straight and your straight legs are resting on the tips of your toes. Remember to keep the back straight while performing this exercise.
Step3
Place all your body weight on your left arm as you pick the right hex dumbbell off the floor. Bend your right arm at the elbow with your toes remaining on the floor providing stabilization to the body.
Step4
Lower the hex dumbbell to the floor as you dip into a push up position. Perform the push up by dipping low enough for both elbows to bend while maintaining a straight stiff torso. Use your feet to help you balance.
Step5
Return to position in step 2.
Step6
Put all you weight on your right side as you lift the left hex dumbbell with your left hand. Be sure to pull the weight up until the left arm bends completely at the elbow.
Step7
Continue to alternate from side to side for as many repetitions as is comfortable for you.

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eHow Article:  How to Do the Renegade Exercise

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