**10 Days Until Christmas Pull-Up Challenge: Challenge #2
Each day leading up to Christmas, I will be posting a different pull-up challenge. Feel free to post your videos of these challenges on Instagram and use the hashtag #ultimatepullupprogram.
I will be giving out a prize.
When it comes to performing pull-ups, lumbo-pelvic stability will make or break your performance. Renegade Rows are a great exercise for improving your ability to perform pull-ups, and are part of my arsenal.
If you are performing Renegade Rows correctly and are engaging your core and glutes to their full potential, your weight should remain equally distributed on both feet and your body should not move at all. However, very few people perform Renegade Rows correctly and you will commonly see people shifting their weight from foot to foot, rotating their pelvis and spine, or hyperextending their lower back and flaring their ribcage. This is often a reflection of poor lumbo-pelvic stability (or sometimes a lack of mental effort and rushing each rep).
Enter challenge #2.
In this challenge, you will place a dowel of some sort down your spine, and will perform Renegade Rows without the dowel falling off your body. If you are not properly engaging your anterior core and glutes, and if you are not properly stabilizing your pelvis and spine, the dowel will not remain on your body. With the dowel, ‘’cheating’’ is not possible.
Aim to keep your feet hip to shoulder width apart (not wider), and the weights should be directly underneath your shoulders (not closer together). For the duration of the exercise, your body should remain in a straight line from your head to heels, and aside from the rowing arm, your body should remain in a fixed position. Do not allow your ribcage to flare or lower back to hyperextend.
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