The Nessie adds a pushup to the renegade row to offer a complete and demanding upper body and midsection workout.
Online Personal Training Video: Nessie
How To Do It
1. Begin in the pushup position, gripping a dumbbell in each hand.
2. Perform a pushup.
3. Rotate your torso to the left, while lifting the left dumbbell in a rowing motion until the dumbbell is even with your torso. Your right arm serves as your point of stability.
4. Feel the contraction in your left biceps and major back muscles before returning the dumbbell to the floor. Control the movement. Do not allow the dumbbell to drop to the floor.
5. Repeat the motion on your right side.
6. Perform a pushup.
7. Repeat the sequence.
Online Personal Trainer Tips
1. Keep your hips up. Do not let them fall below the imaginary straight line drawn between your shoulders and ankles when in the pushup position. Letting your hips drop can put undue pressure on your lower back and lead to injury.
2. While lifting one dumbbell, imagine you’re driving the other dumbbell through the floor. This can often help with balance.
3. If you are not yet strong enough to perform the exercise as described, it can be performed with your knees on the ground.
4. If the pushup is too difficult while gripping the dumbbells, place the dumbbells between your arms, perform the pushup with your hands on the floor, then grab one dumbbell for the row while stabilizing yourself with the other hand on the floor.
5. During the rowing portion of the exercise, looking to the side in which you’re turning (instead of down at the ground) helps assure you’re achieving a proper range of motion.
