Snatch-Grip Shrug/Romanian Deadlift/Bent-Over Row
- Grab a barbell with an overhand grip that’s as wide as comfortably possible. Set your feet shoulder width apart and hold the bar down at arm’s length in front of you.
- Lean forward slightly at the hips so the bar is about an inch in front of your thighs.
- Shrug your shoulders as high as you can.
- Pause, then slowly lower the barbell.
- Keep your lower back arched slightly, and slowly bend at the hips as far as you can without losing the arch. (The bar will probably be just below your knees.) Don’t change the angle of your knees, and keep the bar as close to your body as possible throughout the movement.
- Pause, then pull the bar up to your torso in a rowing motion.
- Pause again, then slowly lower the bar until it’s just below your knees.
- Finally, lift your torso back to the starting position. Now you’re ready to begin the next repetition. 2 or 3 sets of 5-8 reps
