Deadlift row

Muscle group

Back

Equipment

Barbell

Primary muscles

Glutes, Hamstrings, Lats, Upper back

Secondary muscles

Biceps, Forearms, Lower back, Rear delts

1. Approach the barbell as you would for a conventional deadlift, lining up with your feet hip-width apart and mid-foot under the bar. Grip the bar with a double overhand grip, using straps if needed for heavier weights.
2. Perform an explosive deadlift, lifting the bar as fast as possible to around knee height.
3. As the bar passes your knees, use the momentum and your upper body to aggressively pull the weight up, finishing the row movement. Intensely think about a slight pause at the top.
4. Control the lowering phase, fighting the weight on the way down; do not let the bar flop back to the floor. This completes one repetition.