½ Kneeling Paloff Press

What to look for:

• 90-90 Set up
• Front foot flat on the ground
• Rear knee directly under the hip and shoulder
• Stable hips
• Alignment of ankle/knee/hip
• Rib cage down
• Pelvis slightly tucked

Standing Paloff Press

What to look for:

• Feet shoulder width apart
• Both feet flat on the ground
• Stable hips
• Rib cage down
• Shoulder blades retracted
• Ankle/knee/hips/shoulder in alignment

Renegade Row

What to look for:

• Stance can vary, the wider the support the easier it is
• Alignment of wrist, elbow and shoulder
• Stable hips, minimal movement
• Controlled movement
• Neutral spine

Coaching cues:

• “Imagine your hips as car lights, keep them pointing forwards”
• “Tuck your pelvis underneath”
• “Tall posture”
• “Keep the hips still”

When to:

• Regress: If the client is unable to keep positioning, try to break up the reps/holds or scale back the exercise difficulty.
• Progress: When the client demonstrates efficiency for multiple sets, the coach may decide to progress the movement.

Coaching considerations:

• The primary focus on these movements should be about creating stability, not trying to push strength levels.