A very challenging compound movement that will develop core stability, anti-rotational strength as well as working the chest, back, shoulders, triceps and biceps. Only attempt the sandbag renegade row when you are comfortable holding the push up position and can engage the back muscles correctly when performing the single arm bent over row. When you can perform the movement with proficient technique using one sandbag, try alternating between sides by using two sandbags.

Teaching Points

  1. Begin with the sandbag underneath one shoulder, hold the pushup position with one hand gripping the bag and your other hand placed on the floor for support.
  2. The wider your feet, the more base of support you have. Place your feet in a position that feels comfortable but challenging.
  3. Keep your core tight, glutes squeezed, and wrists fixed throughout the movement.
  4. Push your supporting hand into the floor whilst rowing the sandbag with the other hand, keep the hips as square as possible throughout the movement.
  5. Lower the sandbag back to the starting position and repeat the movement.

Common Problems & Solutions

Error: Rotating the body during the row phase.
Correction: Try to keep your hips square throughout the movement.

Error: Rowing the sandbag too far away from the body.
Correction: Keep your elbow close to the body and focus on squeezing through the rhomboids.