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Renegade Row

While this exercise appears to be more of a row for the upper back, it is actually a core exercise that requires tremendous abdominal strength and stabilization to perform correctly. The goal is to perform the rowing action with as little spinal and hip rotation as possible. The movement of the dumbbells creates rotational torque on the spine which is similar to the forces encountered during many movements such as running. Training to stabilize this motion is an effective way to train the core in what could be considered functional to many sports movements because you are stabilizing the spine in a position similar to when you are upright. This is a particularly useful exercise because it requires little to no equipment. In the video, the exercise is being performed with dumbbells to increase the intensity, but it can also be performed with body weight in group setting where no equipment is available.

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