In the video below you will see one of Principle Four Osteopathy clients demonstrating a renegade row and single arm bent over row. Both of these exercises are great horizontal pull movements that challenge the body differently.

Renegade row – the renegade row requires an individual to maintain a high plank position with a stable base of support through the legs and trunk and then perform a pull movement with one arm. Typically this exercise requires the individual to use lighter weight kettlebells.

Bent over single arm kettlebell row – this exercise is less demanding on the whole body and one can usually use a heavier kettlebell. It is important to keep stable and minimise movement through the trunk when performing the pull pattern.

An individual might look to incorporate both movements within their program, but perhaps on alternating days to allow one session to focus on heavier loads and the other lighter loads with a focus on whole body stability.

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is located at 178 Collins St Melbourne City CBD 3000. Appointments can be made by calling 0396709290.