Hips rotate toward the rowing side
Body twists to assist the row — core anti-rotation fails.
Overactive muscles
ObliquesLatissimus dorsiTFL
Corrective work
Foam RollTFL↗Foam RollLats↗StretchQL side-bend stretch↗Core · Full Body
Renegade Row
Coaching cues
- Push-up position; hands on dumbbells — wide base
- Brace hard; row one dumbbell to the hip
- Hips stay square — no rotation whatsoever
- Lower the DB; repeat on the other side
Common faults 2
Hips sag during the hold
Core loses the plank position while one arm is off the floor.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗