10 x barbell romanian deadlift into bent-over row


Feet hip-distance apart, hold the bar in front of your thighs. Pin the shoulders back and keep them set throughout.  The RDL part of the movement is initiated by a hip hinge (imagine you’re shutting a car door with your butt) – as your hips go back, the upper body naturally comes forward.  Come to a position where your upper body is almost parallel with the floor, then perform the bent-over row, pulling to the bottom rib with elbows squeezing in. Drive through the heels to come up and squeeze the glutes at the top.


NOTE: If you struggle to keep your shoulders back throughout, you can perform this movement with an underhand grip.