{"id":6178,"date":"2026-05-02T16:14:30","date_gmt":"2026-05-02T08:14:30","guid":{"rendered":"https:\/\/gooart.space\/?post_type=exercise&p=6178"},"modified":"2026-05-20T00:17:16","modified_gmt":"2026-05-19T16:17:16","slug":"barisan-pengkhianat-halter","status":"publish","type":"exercise","link":"https:\/\/gooart.space\/id\/exercise\/dumbbell-renegade-row\/","title":{"rendered":"Barisan Pemberontak Dumbbell"},"content":{"rendered":"

A high-level stability exercise that demands total body integration. It challenges your ability to maintain a rock-solid structure while performing a pulling motion, mimicking the demands of a clinch or grappling exchange.<\/p>\n\n\n\n

Standar Pelaksanaan:<\/strong><\/p>\n\n\n\n

    \n
  1. Setup:<\/strong> Place two dumbbells on the floor shoulder-width apart. Assume a push-up position with your hands gripping the handles. Feet should be wider than usual for stability.<\/li>\n\n\n\n
  2. The Brace:<\/strong> Squeeze your glutes and brace your core to prevent your hips from rotating. Your body should be a straight line from head to heels.<\/li>\n\n\n\n
  3. The Row:<\/strong> While keeping your weight centered, pull one dumbbell toward your hip, keeping the elbow tucked close to your ribs.<\/li>\n\n\n\n
  4. The Control:<\/strong> Lower the weight back to the floor under control without letting your torso tilt\u2014alternate sides.<\/li>\n<\/ol>\n\n\n\n

    200+ Aplikasi Tempur FCS:<\/strong> Crucial for developing “anti-rotation” strength. This ensures that when an opponent tries to pull or push you out of position during a clinch, your core remains unshakeable and your balance stays intact.<\/p>","protected":false},"excerpt":{"rendered":"

    Latihan stabilitas tingkat tinggi yang menuntut integrasi tubuh secara total. Latihan ini menantang kemampuan Anda untuk mempertahankan struktur yang kokoh sambil melakukan gerakan menarik, meniru tuntutan dari sebuah pertukaran clinch atau grappling. Standar Pelaksanaan: 200+ Aplikasi Tempur FCS: Sangat penting untuk mengembangkan kekuatan \u201canti-rotasi\u201d. Ini memastikan bahwa ketika lawan mencoba menarik atau mendorong Anda ... Baca Selengkapnya<\/a><\/p>","protected":false},"featured_media":0,"template":"","meta":{"_acf_changed":true},"equipment":[649],"exercise_category":[695],"target_muscle":[],"class_list":["post-6178","exercise","type-exercise","status-publish","hentry","equipment-dumbbell","exercise_category-strength-conditioning"],"acf":[],"_links":{"self":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise\/6178","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise"}],"about":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/types\/exercise"}],"wp:attachment":[{"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/media?parent=6178"}],"wp:term":[{"taxonomy":"equipment","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/equipment?post=6178"},{"taxonomy":"exercise_category","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/exercise_category?post=6178"},{"taxonomy":"target_muscle","embeddable":true,"href":"https:\/\/gooart.space\/id\/wp-json\/wp\/v2\/target_muscle?post=6178"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}