What To Know
- The plank row is a compound exercise that combines the classic plank with a rowing motion.
- It allows you to build a foundation of strength and stability before moving on to the renegade row.
- If you have a good level of strength and experience with core exercises, the renegade row can offer a more challenging and rewarding workout.
Are you looking for a challenging and effective exercise to strengthen your core and upper body? If so, you may have come across the plank row and the renegade row. Both exercises offer similar benefits, but they also have distinct differences. This blog post will delve into the intricacies of each exercise, comparing their benefits, drawbacks, and how to perform them correctly. By the end, you’ll have a clear understanding of which exercise is best suited for your fitness goals.
Understanding the Plank Row
The plank row is a compound exercise that combines the classic plank with a rowing motion. This exercise effectively targets your core muscles, including your abs, obliques, and lower back, while also engaging your shoulders, back, and biceps.
Benefits of Plank Row:
- Core Strength: The plank position provides an excellent isometric hold, strengthening your core muscles.
- Back Strength: The rowing motion engages your back muscles, particularly your lats and rhomboids.
- Shoulder Stability: The plank row promotes shoulder stability and improves your overall shoulder health.
- Improved Posture: By strengthening your back and core, the plank row can help improve your posture.
- Versatility: You can perform plank rows with various weights, including dumbbells, resistance bands, or even just your body weight.
Drawbacks of Plank Row:
- Limited Range of Motion: The plank row has a limited range of motion compared to other rowing exercises.
- Potential for Lower Back Strain: If not performed correctly, the plank row can strain your lower back.
Understanding the Renegade Row
The renegade row is another compound exercise that combines a plank with a rowing motion. However, unlike the plank row, the renegade row is performed with dumbbells held in each hand. This variation allows for a greater range of motion and a more dynamic movement pattern.
Benefits of Renegade Row:
- Increased Range of Motion: The renegade row allows for a greater range of motion, engaging more muscle fibers.
- Improved Core Stability: The renegade row requires greater core stability as you need to maintain balance while lifting the dumbbells.
- Enhanced Strength: The renegade row challenges your core and upper body muscles more effectively than the plank row.
- Improved Coordination: The renegade row requires coordination and balance, improving your overall motor control.
Drawbacks of Renegade Row:
- Requires More Strength: The renegade row is more challenging than the plank row and requires more upper body strength.
- Higher Risk of Injury: If not performed correctly, the renegade row can increase the risk of injury to your shoulders or lower back.
How to Perform a Plank Row
1. Start in a plank position: Position your forearms on the floor, shoulder-width apart, with your body forming a straight line from head to heels.
2. Engage your core: Tighten your abdominal muscles and keep your back straight.
3. Row one arm: Keeping your elbow close to your body, lift one dumbbell off the floor and pull it towards your chest.
4. Lower the dumbbell: Slowly lower the dumbbell back to the floor.
5. Repeat on the other side: Repeat the rowing motion on the opposite side.
How to Perform a Renegade Row
1. Start in a plank position: Position your hands on the floor, shoulder-width apart, with your body forming a straight line from head to heels.
2. Hold dumbbells: Hold a dumbbell in each hand, palms facing each other.
3. Engage your core: Tighten your abdominal muscles and keep your back straight.
4. Row one arm: Keeping your elbow close to your body, lift one dumbbell off the floor and pull it towards your chest.
5. Lower the dumbbell: Slowly lower the dumbbell back to the floor.
6. Repeat on the other side: Repeat the rowing motion on the opposite side.
Choosing the Right Exercise for You
The best exercise for you depends on your fitness level, goals, and preferences.
- For Beginners: If you’re new to exercise or have limited upper body strength, the plank row is a good starting point. It allows you to build a foundation of strength and stability before moving on to the renegade row.
- For Intermediate and Advanced Lifters: If you have a good level of strength and experience with core exercises, the renegade row can offer a more challenging and rewarding workout.
- For Those Seeking a Greater Range of Motion: The renegade row’s greater range of motion allows for more muscle activation and a more dynamic movement pattern.
- For Those with Shoulder Issues: The plank row may be a safer option for individuals with shoulder problems as it places less stress on the shoulder joint.
Beyond the Plank Row and Renegade Row: Variations and Progressions
Both exercises can be modified to increase the challenge and target specific muscle groups.
Plank Row Variations:
- Elevated Plank Row: Perform the plank row with your forearms elevated on a bench or box, increasing the challenge.
- Plank Row with Resistance Band: Add resistance by attaching a resistance band to your feet and looping it around the dumbbells.
- Plank Row with Kettlebell: Use a kettlebell instead of dumbbells for a different grip and weight distribution.
Renegade Row Variations:
- Renegade Row with One Leg Elevated: Elevate one leg off the ground to increase the core challenge.
- Renegade Row with Rotation: After each row, rotate your torso slightly towards the working side, engaging your obliques.
- Renegade Row with Clapping: After each row, clap your hands together before returning to the starting position.
Your Path to a Stronger Core and Upper Body
Both the plank row and the renegade row are excellent exercises for building a strong and functional core and upper body. By understanding their benefits and drawbacks, you can choose the exercise that best suits your needs and fitness goals.
Remember:
- Focus on proper form: Prioritize correct technique to prevent injuries and maximize results.
- Start with a light weight: Gradually increase the weight as you get stronger.
- Listen to your body: If you experience any pain, stop the exercise and consult with a healthcare professional.
Basics You Wanted To Know
Q: Can I do plank rows and renegade rows on the same day?
A: Yes, you can do both exercises on the same day, but be sure to give yourself adequate rest between sets and exercises.
Q: How many reps and sets should I do?
A: Start with 2-3 sets of 8-12 reps for each exercise. You can gradually increase the reps and sets as you get stronger.
Q: What are some other exercises that can help me strengthen my core and upper body?
A: Other exercises that can help you strengthen your core and upper body include:
- Push-ups
- Pull-ups
- Dips
- Deadlifts
- Squats
Q: Can I do plank rows and renegade rows at home without equipment?
A: You can do plank rows using your body weight only. For renegade rows, you will need dumbbells or similar objects to provide resistance.
By incorporating either the plank row or the renegade row into your fitness routine, you’ll be well on your way to achieving a stronger and more sculpted physique. Remember, consistency and proper form are key to maximizing results and preventing injuries.
