Strength & Conditioning - Kevin Kearns, Workout 12: You Renegade

Kevin Kearns

Featured Coach

Medfield, Massachusetts, United States

Martial Arts, Strength and Conditioning, Functional Movement Screen, MMA

Kevin Kearns knows what it means to train like a fighter - he has trained UFC fighters like Kenny Florian, Stephan Bonnar, and Marcus Davis for a living for many years. Now you can get a chance at these hardcore workouts, that also happen to be a lot of fun.


To learn more about Kevin, read our feature interview:

Featured Coach: Kevin Kearns, Part 1 - Blowing Up With the UFC

Featured Coach: Kevin Kearns, Part 2 - Everybody Has a Good Fight



Workout 12: You Renegade


There is an awful lot of fitness equipment and different programming out there. We have seen things come and go. Everyone once and while a piece equipment comes along and catches my attention. When I met my friend Jorge Bonnet from PurMotion last year , I knew I stumbled on some great products for MMA.



In this workout I want to showcase his Renegade. This simple tool is an awesome weapon for MMA conditioning or any other sport. The design itself does not look much or look intimidating until you start doing one of our favorite core killers, the renegade rotator. This exercise will get your heart rate up while working those muscles for throwing or grappling MMA-style.


1. Renegade rotator


Description: This is great for the core, as well as for rotational mechanics in the entire body.

  1. Stand with your feet shoulder with apart.
  2. Grasp the bar with an over and under grip
  3. With an explosive rotation, turn your feet as you throw the bar to the other side of your body.

Pro Tip: Make sure you rotate one foot and hip as you plant your opposite foot.


2. Renegade triple extension


Description: Just like it sounds. It’s explosive extension from the bottom of the kinetic chain to the top. (from your ankle to your shoulder). From throwing muscles to punching mechanics, this movement is key.

  1. Stand in a split stance.
  2. Grasp the bar with one hand.
  3. Explode up in a snatch motion to throw the bar up.

Pro Tip: Make sure the back knee is bent and you explode from the bottom.

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