{"id":9085249,"date":"2026-11-09T12:19:15","date_gmt":"2026-11-09T11:19:15","guid":{"rendered":"https:\/\/www.fitness-flohmarkt.ch\/?page_id=9085249"},"modified":"2026-11-09T12:19:17","modified_gmt":"2026-11-09T11:19:17","slug":"renegade-row","status":"publish","type":"page","link":"https:\/\/www.fitness-flohmarkt.ch\/en\/renegade-row\/","title":{"rendered":"Renegade rows: plank position and rowing without twisting"},"content":{"rendered":"<div class=\"ffm-ratgeber\">\n<style>\n.ffm-ratgeber{--ffm-accent:#1a1a1a;--ffm-line:#e4e4e1;--ffm-muted:#6b6b6b;--ffm-soft:#f7f7f5;--ffm-link:#0d5c3d;--ffm-link-soft:rgba(13,92,61,.3);--ffm-link-wash:rgba(13,92,61,.08);font-family:inherit;line-height:1.65;color:#1a1a1a;max-width:900px;margin:0 auto;padding:0 4px}\n.ffm-ratgeber *{box-sizing:border-box}\n.ffm-ratgeber h1{font-size:2.1rem;line-height:1.2;margin:0 0 .9rem;font-weight:700}\n.ffm-ratgeber h2{font-size:1.5rem;line-height:1.3;margin:0 0 .8rem;font-weight:700}\n.ffm-ratgeber h3{font-size:1.15rem;line-height:1.35;margin:0 0 .5rem;font-weight:700}\n.ffm-ratgeber p{margin:0 0 1rem;font-size:1rem}\n.ffm-ratgeber ul{margin:0 0 1rem;padding-left:1.25rem}\n.ffm-ratgeber li{margin:0 0 .35rem}\n.ffm-ratgeber strong{font-weight:700}\n.ffm-ratgeber a{color:inherit;text-decoration:underline;text-underline-offset:3px;text-decoration-thickness:1px}\n.ffm-ratgeber a:hover{text-decoration-thickness:2px}\n.ffm-ratgeber p a:not(.ffm-btn):not(.ffm-choice),\n.ffm-ratgeber li a:not(.ffm-btn):not(.ffm-choice),\n.ffm-ratgeber td a:not(.ffm-btn):not(.ffm-choice){color:var(--ffm-link);font-weight:600;text-decoration:underline;text-decoration-thickness:2px;text-underline-offset:4px;text-decoration-color:var(--ffm-link-soft);border-radius:3px;padding-left:.1em;transition:background-color .15s ease,text-decoration-color .15s ease}\n.ffm-ratgeber p a:not(.ffm-btn):not(.ffm-choice):hover,\n.ffm-ratgeber li a:not(.ffm-btn):not(.ffm-choice):hover,\n.ffm-ratgeber td a:not(.ffm-btn):not(.ffm-choice):hover{background:var(--ffm-link-wash);text-decoration-color:var(--ffm-link)}\n.ffm-ratgeber .ffm-eyebrow{font-size:.75rem;letter-spacing:.08em;text-transform:uppercase;color:var(--ffm-muted);font-weight:700;margin:0 0 .45rem}\n.ffm-ratgeber .ffm-lead{font-size:1.1rem;color:var(--ffm-muted);margin:0 0 1.6rem}\n.ffm-ratgeber .ffm-box{background:var(--ffm-soft);border:1px solid var(--ffm-line);border-left:4px solid var(--ffm-accent);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem}\n.ffm-ratgeber .ffm-box-label{font-size:.75rem;letter-spacing:.08em;text-transform:uppercase;font-weight:700;color:var(--ffm-muted);margin:0 0 .4rem}\n.ffm-ratgeber .ffm-box p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices{display:grid;grid-template-columns:repeat(auto-fit,minmax(230px,1fr));gap:.75rem;margin:0 0 2.4rem}\n.ffm-ratgeber .ffm-choice{display:flex;flex-direction:column;gap:.2rem;border:1px solid var(--ffm-line);border-radius:10px;padding:.9rem 1rem;text-decoration:none;color:inherit;background:#fff;transition:border-color .15s ease,background-color .15s ease}\n.ffm-ratgeber .ffm-choice:hover{border-color:var(--ffm-accent);background:var(--ffm-soft);text-decoration:none}\n.ffm-ratgeber .ffm-choice-case{font-size:.72rem;letter-spacing:.06em;text-transform:uppercase;color:var(--ffm-muted);font-weight:700}\n.ffm-ratgeber .ffm-choice-title{font-size:1.02rem;font-weight:700;line-height:1.3}\n.ffm-ratgeber .ffm-choice-hint{font-size:.87rem;color:var(--ffm-muted);line-height:1.45}\n.ffm-ratgeber .ffm-section{margin:0 0 2.6rem}\n.ffm-ratgeber .ffm-card{display:grid;grid-template-columns:220px 1fr;gap:1.25rem;border:1px solid var(--ffm-line);border-radius:12px;padding:1.1rem;margin:0 0 1.25rem;background:#fff}\n.ffm-ratgeber .ffm-card-media{margin:0}\n.ffm-ratgeber .ffm-card-media img{width:100%;height:auto;display:block;border-radius:8px;background:var(--ffm-soft)}\n.ffm-ratgeber .ffm-card-body{min-width:0}\n.ffm-ratgeber .ffm-badge{display:inline-block;font-size:.7rem;letter-spacing:.06em;text-transform:uppercase;font-weight:700;background:var(--ffm-accent);color:#fff;border-radius:999px;padding:.2rem .6rem;margin:0 0 .5rem}\n.ffm-ratgeber .ffm-specs{list-style:none;padding:0;margin:0 0 .8rem;display:flex;flex-wrap:wrap;gap:.35rem}\n.ffm-ratgeber .ffm-specs li{font-size:.82rem;background:var(--ffm-soft);border:1px solid var(--ffm-line);border-radius:6px;padding:.2rem .5rem;margin:0}\n.ffm-ratgeber .ffm-ideal{font-size:.92rem;color:var(--ffm-muted)}\n.ffm-ratgeber .ffm-btn{display:inline-block;border:1px solid var(--ffm-accent);border-radius:8px;padding:.55rem 1.05rem;font-size:.92rem;font-weight:700;text-decoration:none;color:var(--ffm-accent);background:#fff;transition:background-color .15s ease,color .15s ease}\n.ffm-ratgeber .ffm-btn:hover{background:var(--ffm-accent);color:#fff;text-decoration:none}\n.ffm-ratgeber .ffm-btn-primary{background:var(--ffm-accent);color:#fff}\n.ffm-ratgeber .ffm-btn-primary:hover{background:#000;color:#fff}\n.ffm-ratgeber .ffm-table-wrap{overflow-x:auto;margin:0 0 1.4rem;border:1px solid var(--ffm-line);border-radius:10px}\n.ffm-ratgeber table{border-collapse:collapse;width:100%;font-size:.92rem}\n.ffm-ratgeber thead th{text-align:left;background:var(--ffm-soft);font-weight:700;padding:.6rem .8rem;border-bottom:1px solid var(--ffm-line);white-space:nowrap}\n.ffm-ratgeber tbody td{padding:.55rem .8rem;border-bottom:1px solid var(--ffm-line);vertical-align:top}\n.ffm-ratgeber tbody tr:last-child td{border-bottom:none}\n.ffm-ratgeber .ffm-profiles{display:grid;grid-template-columns:repeat(auto-fit,minmax(240px,1fr));gap:1rem;margin:0 0 1.4rem}\n.ffm-ratgeber .ffm-profile{border:1px solid var(--ffm-line);border-radius:10px;padding:1rem 1.1rem;background:#fff}\n.ffm-ratgeber .ffm-profile p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-faq{border:1px solid var(--ffm-line);border-radius:8px;padding:.7rem 1rem;margin:0 0 .6rem;background:#fff}\n.ffm-ratgeber .ffm-faq summary{cursor:pointer;font-weight:700;line-height:1.4}\n.ffm-ratgeber .ffm-faq p{margin:.7rem 0 0}\n.ffm-ratgeber .ffm-cta{border:1px solid var(--ffm-line);border-radius:12px;background:var(--ffm-soft);padding:1.5rem;margin:2.4rem 0 2rem;text-align:center}\n.ffm-ratgeber .ffm-cta h2{margin-bottom:.5rem}\n.ffm-ratgeber .ffm-check{background:#ffe9a8;padding:0 .2em}\n.ffm-ratgeber .ffm-byline{font-size:.85rem;color:var(--ffm-muted);margin:-1.1rem 0 1.6rem;padding:0 0 1rem;border-bottom:1px solid var(--ffm-line)}\n.ffm-ratgeber .ffm-byline strong{color:var(--ffm-accent);font-weight:700}\n.ffm-ratgeber .ffm-author{border:1px solid var(--ffm-line);border-radius:10px;padding:1.1rem 1.25rem;margin:0 0 2rem;background:#fff}\n.ffm-ratgeber .ffm-author p:last-child{margin-bottom:0}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:repeat(2,1fr)}\n.ffm-ratgeber .ffm-choice-hint{margin-top:auto}\n.ffm-ratgeber .ffm-author p:not(.ffm-box-label){font-size:.9rem;line-height:1.6}\n@media (max-width:782px){\n.ffm-ratgeber h1{font-size:1.7rem}\n.ffm-ratgeber h2{font-size:1.3rem}\n.ffm-ratgeber .ffm-card{grid-template-columns:1fr;gap:.9rem}\n.ffm-ratgeber .ffm-card-media img{max-width:280px}\n.ffm-ratgeber .ffm-cta{padding:1.2rem}\n.ffm-ratgeber .ffm-choices-quad{grid-template-columns:1fr}\n.ffm-ratgeber .ffm-profiles-quad{grid-template-columns:1fr}\n}\n<\/style>\n<p class=\"ffm-eyebrow\">Fitness Flohmarkt \u00b7 Guide<\/p>\n<h1>Renegade rows: plank position and rowing without twisting<\/h1>\n<p class=\"ffm-lead\">A renegade row starts in a high plank. As soon as you lift one dumbbell, the other arm and both feet support you. Start with a wide stance and a light weight so you can draw the elbow back while keeping your hips steady.<\/p>\n<p class=\"ffm-byline\">From <strong>Dominic Bertschin<\/strong>, Head of Marketing at Fitness-Flohmarkt \u00b7 Updated: 09.11.2026<\/p>\n<div class=\"ffm-box\"><p class=\"ffm-box-label\">In short<\/p>\n<p>Place two stable dumbbells under your shoulders and set your feet a little wider than shoulder width. Press down through the supporting dumbbell. Row the other one toward your lower ribs, set it down smoothly and switch sides.<\/p><\/div>\n<div class=\"ffm-choices ffm-choices-quad\">\n<a href=\"#technik\" class=\"ffm-choice\">Renegade row step by step<\/a>\n<a href=\"#einstieg\" class=\"ffm-choice\">Choose an easier variation<\/a>\n<a href=\"#fehler\" class=\"ffm-choice\">Spot common mistakes<\/a>\n<a href=\"#ausruestung\" class=\"ffm-choice\">Choose dumbbells<\/a>\n<\/div>\n<section class=\"ffm-section\" id=\"technik\"><h2>How to do renegade rows<\/h2>\n<ol>\n<li>Set two matching dumbbells parallel beneath your shoulders. Grip the handles and come into a high plank. Set your feet a little wider than shoulder width and keep your head, hips and legs in a long line.<\/li>\n<li>Brace your abs and glutes. Press your supporting hand and both feet into the floor. Shift just enough weight to lift the other dumbbell. Keep your chest and hips facing the floor.<\/li>\n<li>Draw your elbow back close to your body and bring the dumbbell toward your lower ribs. Stop before your hips rotate. Set the dumbbell flat and quietly on the floor, reset your plank and row on the other side.<\/li>\n<\/ol>\n<style>\n.ffm-ratgeber .ffm-row-visual{margin:1.4rem 0;max-width:620px}\n.ffm-ratgeber .ffm-row-frame{overflow:hidden;width:100%;aspect-ratio:1\/1;border-radius:10px;background:#f7f7f5}\n.ffm-ratgeber .ffm-row-frame img{display:block;width:200%;max-width:none;height:auto;margin:0;animation:ffm-row-positions 3s steps(1,end) infinite}\n.ffm-ratgeber .ffm-row-visual figcaption{font-size:.9rem;color:#666;text-align:center;margin-top:.6rem}\n@keyframes ffm-row-positions{0%,49.99%{transform:translateX(0)}50%,100%{transform:translateX(-50%)}}\n@media(prefers-reduced-motion:reduce){.ffm-ratgeber .ffm-row-frame{aspect-ratio:2\/1}.ffm-ratgeber .ffm-row-frame img{animation:none;width:100%}}\n<\/style>\n<figure class=\"ffm-row-visual\"><div class=\"ffm-row-frame\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/renegade-row-wechselbild.avif\" width=\"1774\" height=\"887\" alt=\"Renegade row: high plank and top of the row\" loading=\"lazy\"><\/div><figcaption>Renegade row: high plank and top of the row<\/figcaption><\/figure><\/section>\n<section class=\"ffm-section\" id=\"einstieg\"><h2>How do you start renegade rows?<\/h2>\n<p>Start with a high plank and lift one hand at a time. Once your hips stay steady, try the row with light dumbbells. Putting your knees down shortens the lever. Keep your head, hips and knees in line.<\/p>\n<p>Try four to six reps per side. Add weight or narrow your stance once you can keep the plank and row steady on both sides. A bench takes some of the bracing work out of a one-arm row, so it suits practice with a heavier load.<\/p>\n<p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/kurzhantelrudern-einarmig\/\">Learn the one-arm dumbbell bench row<\/a><\/p><\/section>\n<section class=\"ffm-section\" id=\"fehler\"><h2>Three common renegade row mistakes<\/h2>\n<div class=\"ffm-table-wrap\"><table><thead><tr><th>What you notice<\/th><th>What to adjust<\/th><\/tr><\/thead><tbody>\n<tr><td>The hip on the rowing side rotates up.<\/td><td>Widen your feet, use less weight and shorten the row until your hips stay steady.<\/td><\/tr>\n<tr><td>Your lower back sags.<\/td><td>Press through your supporting arm and tighten your glutes. Drop to your knees if needed.<\/td><\/tr>\n<tr><td>The supporting dumbbell wobbles.<\/td><td>Reset your position. Check that both dumbbells sit flat on a firm, level surface.<\/td><\/tr>\n<\/tbody><\/table><\/div><\/section>\n<section class=\"ffm-section\" id=\"ausruestung\"><h2>Which dumbbells suit renegade rows?<\/h2>\n<p>Two dumbbells of equal height with flat faces give you a stable base. Hex heads rest on a flat side. If your dumbbells are round or unstable, keep your supporting hand on the floor. Test the setup before your first row.<\/p>\n<article class=\"ffm-card\"><a class=\"ffm-card-media\" href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/hex-dumbbell-hexagon-dumbbell\/\"><img decoding=\"async\" src=\"https:\/\/www.fitness-flohmarkt.ch\/wp-content\/uploads\/Hex-Dumbbell-5-Kg-1-5.avif\" loading=\"lazy\" alt=\"5 kg hex dumbbell\"><\/a><div class=\"ffm-card-body\">\n<h3>Hex Dumbbell<\/h3>\n<p class=\"ffm-price\">Example 2 \u00d7 5 kg for CHF 30<\/p>\n<p>The rubber-coated hex heads have flat faces. In the shop, choose a pair and the weight per hand. The example price was checked on 9 November 2026. Choose a weight you can row in a steady plank.<\/p>\n<a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/hex-dumbbell-hexagon-dumbbell\/\" class=\"ffm-btn ffm-btn-primary\">Choose your pair and weight<\/a>\n<\/div><\/article>\n<p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/hex-dumbbell-guide\/\">Compare hex dumbbell shape, handles and dimensions<\/a><\/p>\n<p><a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/dumbbell-exercises\/\">More dumbbell exercises<\/a><\/p><\/section>\n<section class=\"ffm-section\" id=\"faq\"><h2>Frequently Asked Questions<\/h2>\n<details class=\"ffm-faq\"><summary>Which muscles work during renegade rows?<\/summary><p>Your back and elbow flexors pull the dumbbell. Your abs, glutes and supporting shoulder keep your body steady while you row on one side.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>How wide should I set my feet?<\/summary><p>Start a little wider than shoulder width. If your hips twist, widen your feet or use less weight. A narrower stance needs more trunk control.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>Does a renegade row include a push-up?<\/summary><p>The version here uses two rows in a high plank, one per side. Adding a push-up between rounds combines a press with a pull.<\/p><\/details>\n<details class=\"ffm-faq\"><summary>Can I do renegade rows with one dumbbell?<\/summary><p>Yes. Plant your free hand on the floor beneath your shoulder and do all your reps on one side first. Reset your plank before switching the dumbbell to the other hand.<\/p><\/details>\n<\/section>\n<section class=\"ffm-section\" id=\"quelle\"><h2>Technique reference<\/h2>\n<p>The American Council on Exercise demonstrates the push-up combination. The row from the high plank follows the same movement shown above.<\/p>\n<a href=\"https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/355\/renegade-row\/\" target=\"_blank\" rel=\"noopener\">American Council on Exercise \u00b7 Renegade Row<\/a>\n<\/section>\n<div class=\"ffm-cta\"><h2>Find a stable pair of dumbbells<\/h2>\n<p>Start with a weight you can lower back into a steady plank after every row.<\/p>\n<a href=\"https:\/\/www.fitness-flohmarkt.ch\/en\/product-2\/hex-dumbbell-hexagon-dumbbell\/\" class=\"ffm-btn ffm-btn-primary\">Choose a suitable dumbbell pair<\/a><\/div>\n<div class=\"ffm-author\"><p class=\"ffm-box-label\">About the author<\/p>\n<p>Dominic Bertschin is Head of Marketing at Fitness-Flohmarkt in Liestal. He reads what customers ask and report back after their purchase every day, and writes the guide articles just the way he would have liked to read them himself before placing an order.<\/p><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Fitness-Flohmarkt \u00b7 Ratgeber Renegade Rows: St\u00fctzposition und Rudern ohne Verdrehen Bei Renegade Rows ruderst du eine Kurzhantel aus dem hohen St\u00fctz. Sobald du eine Hantel anhebst, tragen der andere Arm und beide F\u00fcsse dein Gewicht. Beginne mit breitem Fussstand und leichter Last. So kannst du den Ellbogen zur\u00fcckf\u00fchren und das Becken dabei ruhig halten. Von [&hellip;]<\/p>\n","protected":false},"author":17807,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_gspb_post_css":"","footnotes":""},"class_list":["post-9085249","page","type-page","status-publish","hentry"],"blocksy_meta":{"has_hero_section":"disabled","styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"acf":[],"_links":{"self":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9085249","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/users\/17807"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/comments?post=9085249"}],"version-history":[{"count":1,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9085249\/revisions"}],"predecessor-version":[{"id":9085250,"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/pages\/9085249\/revisions\/9085250"}],"wp:attachment":[{"href":"https:\/\/www.fitness-flohmarkt.ch\/en\/wp-json\/wp\/v2\/media?parent=9085249"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}