Move of the Month:

Barbell Row

HOW TO:

  1. Place a barbell on a rack around hip level OR you can deadlift it up from the floor—but ONLY if you can maintain a flat back/neutral spine position.

  2. Grasp the bar with your hands around shoulder-width, and palms face away or towards you. This positioning depends on what gets your lat more. Play around with both to see what works for you.

  3. Pull the bar out of the rack (or off the floor). Step back, and set your feet about hip width distance. 

  4. Hold the bar at arm‘s length close to or against your thighs.

  5. Draw your shoulder blades back and downward. Take a deep breath into your belly, trying to expand it 360 degrees. Brace your core like you are bracing for a punch to the gut.

  6. Bend/Sit your hips back while keeping your head, spine, and pelvis aligned. 

  7. Allow your knees to bend naturally as you drive the hips back until your torso is just above parallel to the floor—or as low as you can go without losing the neutral positioning of your lower back.

  8. Arms should hang straight down, but not loose; maintain your proud chest position. Focus your eyes on the floor a few feet in front of you.

  9. As you pull the bar to you actively contract/squeeze your back muscles as you row the bar up to your abdomen area (belly button, sometimes slightly lower).

  10. Make sure to breathe out as you pull the bar.

  11. Hold the bar there for a second or two, and then lower the bar back down under control, taking another breath in.