Best Exercise for Core & Back Activation

This is one of my most favorite functional exercises to work your back and your core at the same time. It's not easy. It's very challenging, but a lot of people get it wrong. This is called the Renegade Row. Now, if done correctly, it should work everything from your knees up to your shoulders and really, really work on your back and your posture. What you want to do is you want to have two identical weight dumbbells. Um, so I have 230s here. Um, you want to go with a lighter weight than what you normally would row. Then you want to go into a plank, and you don't want to hyperextend your back, and you don't want to roll your back. You want to keep a nice neutral spine, and you want to turn your knees out so your glutes can turn on. Now from here, you want to balance on one arm and squeeze that opposite arm, and then lower. Then shift and squeeze. Make sure you lower these weights and don't slam them down. It's going to hurt your hands if you do that. So make sure everything is slow, controlled, and you're pulling and ripping. This is an awesome one for functional strength, for like punching, um, sports, everything, because you're literally pushing with one arm and pulling with the other one. Now sometimes people mess up and they twist their hips. As they're doing it and roll. You don't want to twist your hips like this, and you don't want to slam the weight. Now, what I would normally do is start with something light, like 5 reps each side, and then get up. This is awesome for burning a ton of body fat, getting your heart rate up, and just being functionally strong. Try it out. Let me know how it goes in the comments, and if you know somebody that this would help, make sure you share it.