Barbell deadlift row
Barbell deadlift row combines lifting a bar from the floor with a rowing action, working your legs, hips, back and arms. It builds whole-body strength and coordination in one linked movement. It suits you once a basic deadlift and bent-over row both feel familiar.
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A barbell lift from the floor flows into a pull towards your body before the bar returns down. The movement links a strong hip drive with upper-body pulling while you keep your middle steady. You should feel broad effort through your legs and hips, with the row most noticeable across your middle and upper back and in your arms.
Choose this movement when you want to practise lifting and pulling as one coordinated action. It builds whole-body strength while asking you to maintain a secure grip and a steady position around your hips and lower back. Because it combines two barbell skills, it is better suited to you once deadlifts and bent-over rows already feel comfortable on their own.
It fits near the start of a full-body or back-and-legs session, when you are fresh enough to manage the transition between the lift and the row. Without a barbell, a bodyweight hip hinge paired with a prone reverse snow angel can work similar areas, although it will not recreate the same loaded movement.
How to do it
Stand with your feet hip-width apart and the barbell over the middle of your feet.
Lower yourself to grip the barbell with your hands just outside your legs.
Set your back flat with your chest facing forward and your arms straight.
Press through your feet to stand upright, guiding the barbell close to your legs.
Push your hips back to lower your torso until the barbell hangs just below your knees.
Pull the barbell towards your lower ribs, keeping your elbows close to your sides.
Lower the barbell until your arms are straight, maintaining the same torso position.
Bend your knees and hips to return the barbell to the floor close to your legs.