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Barbell Sumo Deadlift to Upright Row

  • Intermediate
  • Hip Adductors · Glutes · Hamstrings · Lower Back · Shoulders

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Setup instructions

1) Start with the weight on the floor and face towards it with a wide stance - point the feet slightly outwards. Let your shins almost touch the bar.

2) Hinge forward from the hips, bend your knees and keep the back flat. Grab the bar with an overhand grip, hands shoulder width apart.

Perform instructions

1) Whilst keeping the back flat and core strong, hinge from the hips and lift the bar off the ground.

2) With enough force, drive through your heels and thrust your hips forward until you’re standing. Then perform an upright row at the top. Keep the bar close to your body whilst you're rowing. Once you hit chest level, slowly lower the bar back down to the floor.

3) Repeat.

Note: This is a momentum based exercise. Generate enough force in step 2 to lift the bar and row at the top.