100 Pound CHALLENGE!!!! Bird Dog Renegade Row with Eccentric Isometrics

Looking for a brutal challenge that lights up just about every muscle in your body? Try this 100 lb or half bodyweight bird dog renegade row for 3 uninterrupted reps per side. Take a dumbbell half your bodyweight (for me 100 lb dumbbell is half my 200 lb bodyweight) & perform eccentric isometric renegade rows in a bird dog single leg fashion. And yes ladies this is just as feasible for you as my awesome client Leslie Petch shows on her page with a 60 lb dumbbell at approximately 120 lb bodyweight.

Another cool side fact here that I personally found quite interesting is when I first introduced this exercise 3 years ago on my website (article at link in bio), I was barely able to row 30’s for a few reps & Leslie was only able to hit 20’s. Fast forward 3 years later & while we’ve probably only practiced this drill several times since then, from simply mastering our body mechanics further with eccentric isometrics & other unique advanced variations we were able to hit over 3x the weight.

Besides exposing & addressing a number of imbalances throughout the kinetic chain, this may be one of the most challenging exercises you’ve ever tried. The degree of full body strength, core stability, anti-rotation, balance, motor control, shoulder stability, spinal rigidity, hip alignment, & overall core activation is off the charts.
To reap the benefits there are 4 important technique factors.
1. Don't allow the weight to touch the floor throughout the exercise. In other words there will be continuous constant tension not to mention it will be exponentially more challenging to balance.
2. Try to perform all phases slowly & with a pause in an eccentric isometric fashion.
3. Make sure the entire body from head to heel of the elevated leg maintains a straight line that's parallel to the floor.
4. Focus on getting as tall on the ball of the foot as possible rather than sitting back on the heel. When the heel drops close to the ground this common compensation pattern eliminates tension to the core making it much easier to hold the position.
See 50 more renegade row variations in full article at LINK below.
#upperback #backday #lats #core #strength #dumbbellrow #bodybuilding #powerlifting #corestrength #abs

See 50 more renegade row variations in full article at

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