Barbell Romanian Deadlift To Bent Over Row To Shrug
- Muscles Worked
- Type
- EQUIPMENT
- EXPERIENCE
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:
- Choose a weight that you typically use for barbell bent over rows.
- With a shoulder width stance, pick up a barbell with an overhand grip, that is shoulder width apart.
- Hold it in front of your thighs.
- The first movement is the lowering portion of a barbell Romanian deadlift.
- 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.
- The second movement is a barbell bent over row.
- Once your torso is parallel to the ground, bend your elbows, squeeze your shoulder blades together, and pull the bar to your chest.
- Then lower it in a controlled manner.
- Your torso should not sway up and down.
- The third movement is the rising portion of the barbell Romanian deadlift.
- 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.
- The fourth and final movement is the barbell shrug.
- As you get back to standing, shrug your shoulders up towards your ears then lower.
- That’s 1 rep.
- Repeat.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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