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CORE DEVELOPMENT Push-Up Renegade Row BY C ASI RYNKOWSKI
YOUR BODY WAS DESIGNED to work as a whole unit, just as it does while you’re paddling. So why not cross train in the same way? That’s the basis of compound exercises – multi-joint movements that work several muscle groups at the same time. They can be more difficult to perform with correct form, but they build more muscle and burn more calories because of the energy required to do them.
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Core development is a great benefit of compound training. Forcing your core to stabilize while performing a compound exercise builds power better than just about any other exercise. This is important for paddling performance because your core is a huge part of the power in your stroke. This is an intermediate exercise, but it can be modified by dropping to your knees. Choose a weight that will allow you to keep your hips square to the floor as you perform the rowing portion of this exercise. step 1
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Start in a push-up position holding a dumbbell in each hand. Your shoulders should be over your hands, your feet wider than shoulder width and your core nice and tight. step 2
Holding your body in a tight plank position, compete a push up by lowering your body down until your elbows are bent 90 degrees and then push back up to the starting position. step 3
Next, push your weight into the balls of your feet and lift one elbow up and back while keeping your hips square to the floor and your core tight. Return the weight to the floor. step 4
Repeat this row with the other arm. One rep is complete after one push up and row on both the left and right sides.
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Complete as many reps as you can until failure.
Casi Rynkowski is an AFAA certified personal trainer, ACA level 2 SUP instructor and SUP Fit Instructor for Eastern Mountain Sports School. She’s also a Werner Team Paddler, BIC Ambassador and Sweet Waterwear Ambassador. When she’s not working, you’ll find her surfing, paddling downwinders or gearing up for a long-distance paddle trip. Connect with Casi at crynkowski@ gmail.com and on Facebook and Instagram.
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