Hips rotate on the row
Anti-rotation core fails under the combined push-up and row demand.
Overactive muscles
ObliquesTFLLatissimus dorsi
Corrective work
Foam RollTFL↗Foam RollLats↗StretchQL side-bend stretch↗Push · Full Body
Push-Up to Renegade Row
Coaching cues
- Push-up position with dumbbells; perform one push-up
- At the top, row one dumbbell to the hip; lower; repeat push-up
- Alternate the rowing arm each push-up
- Combines chest, tricep, and back in one anti-rotation movement
Common faults 2
Hips sag during the push-up
Core disengages in the push-up phase before the row.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗