Renegade Row

How to do it

Set two bells just outside shoulder-width on a flat floor (handles parallel). Get into a high plank with your hands on the bells, feet wider than usual for stability. Row one bell up to your hip, keeping your elbow close to your body. Set it down, then row the other side.

Why it's good for runners

You're holding a plank while one arm rows — your core has to refuse to rotate while the other side does the work. That's exactly what your trunk does when one leg is loaded mid-stride. You get upper-back strength as a bonus.

Common mistakes

Hips rotating up toward the ceiling is the biggest fault — keep them level. If the bells tip, your hands are off-center; reset before continuing. Widen your stance before going heavier.