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Barbell Romanian Deadlift To Bent Over Row To Shrug

How To Do A Barbell Romanian Deadlift To Bent Over Row To Shrug Correctly

The Barbell Romanian Deadlift, Bent Over Row, and Shrug is a total body combo that incorporates three different exercises into one, to hit your hamstrings, glutes, back, shoulders, and pretty much every muscle in your body.

This is a total body combo movement to crush calories, while stimulating muscle growth.

To get started:

  1. Choose a weight that you typically use for barbell bent over rows.
  2. With a shoulder width stance, pick up a barbell with an overhand grip, that is shoulder width apart.
  3. Hold it in front of your thighs.
  4. The first movement is the lowering portion of a barbell Romanian deadlift.
  5. Push your hips back, bend at the hips, maintain a flat back, and lower the bar with straight arms until your torso is parallel to the ground.
  6. The second movement is a barbell bent over row.
  7. Once your torso is parallel to the ground, bend your elbows, squeeze your shoulder blades together, and pull the bar to your chest.
  8. Then lower it in a controlled manner.
  9. Your torso should not sway up and down.
  10. The third movement is the rising portion of the barbell Romanian deadlift.
  11. Contract your hamstrings, press your feet through the ground, and stand back up straight, while maintaining a flat back and keeping the barbell close to your body.
  12. The fourth and final movement is the barbell shrug.
  13. As you get back to standing, shrug your shoulders up towards your ears then lower.
  14. That’s 1 rep.
  15. Repeat.


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