Renegade Row
How to Do It
Start in a high plank gripping two DBs, feet wide for stability, body in a straight line and braced. Row one DB to the ribs by driving the elbow back while resisting any hip rotation, lower it under control, then row the other side. Keep the hips square and level throughout. Alternate rows.
Why It Works
Pairs a single-arm row with a strong anti-rotation plank demand; lifting one hand forces the core to resist twisting and the standing arm to stabilize, building pulling strength and rotary trunk stiffness simultaneously.
Hockey Transfer
Builds the back and pulling strength used to control sticks and bodies plus the anti-rotation core stiffness to stay square in board battles while one hand is occupied on the puck or an opponent.
Coaching Cues
- "Hips square, don’t twist"
- "feet wide, stable base"
- "row to the ribs, control down"
Common Mistakes
Hips rotating with each row; sagging or piking; feet too narrow (unstable)
Progression / Regression
heavier DBs or feet closer
wider feet, lighter DBs, or from the knees
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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