10/10 Lawnmower Row with Overhead Press
10/10 Renegade Rows
Properly executing an overhead press requires more than just upper body strength. The core plays a huge role in the integrity of your press. If your core isn’t helping out, your press isn’t what it could be. The hips make up a very important part of your core. In fact, the psoas run from your hips up into midsection and are sometimes the ones responsible for the ‘sore abs’ feeling that aren’t your abs at all.
This combination of exercises will call for your whole body to work. The lawnmower press requires you to use your glutes and open your hips, stabilize with core activation (lifting the ribs) and pressing the weight up so your arm stacks over the shoulder blade (with the help of your lats and intercostals). Then the renegade rows are more of a killer plank then anything else. You can challenge yourself with heavy weights, but if your plank is twisting, you can’t handle it. Drop the weight and work on the plank…
Lawnmower Row with Overhead Press: Stand in split stance with your right foot facing forward and your back foot at a slight angle. Keep your knees soft, not locked out but not bending either. Hold the dumbbell in your left hand and reach forward toward your right – making sure to keep your back straight, kicking the tailbone back. As you come back up, open the hips so your facing the same direction as your back foot. Drop the elbow and then press up, turning your palm forward and stacking the arm over the shoulder blade.
Renegade Rows: Start in a plank position while holding your dumbbells. Keep the hips square with the floor, and raise one elbow toward the ceiling. Return to starting position and switch sides. Be very careful not to turn the hips.