Tutorial: Core Bag Deadlift to Row

The core bag deadlift to row is a great combo exercise that will challenge your strength and muscular endurance. As you can tell for the name, this exercise combines the core bag deadlift with the row action, a compound movement for increased exercise performance.

WHAT

• The core bag deadlift to row is a great combo exercise that will challenge your strength and muscular endurance.
• It combines a bent-over row with a (hanging) deadlift
• During the exercise, the bag does not touch the ground, and will also challenge your grip strength.

HOW

• Stand with feet hip-width apart, holding the bag. Ensure the core is engaged and the shoulders set. 
• Push the butt backwards and hinge at the hips – keeping the torso straight and the shoulders set – until the bag is lowered to just below the knees. Keep the core engaged as you pull the bag towards the hip crease. 
• Maintaining body control, lower the bag back to the knees and drive the hips forwards to return to standing. 
• Repeat for time or reps.

WHY

• The combination of two strength exercises into one exercise can be a great way to increase strength, muscular endurance and aerobic capacity. This will be useful during workouts/circuits where you want maximum intensity over short durations. For a truly intense workout, try combining the exercise with other combo movements, such as burpees.
• The muscles along the back of the body (also known as the posterior chain) are essential for postural health. These muscles can be thought of as ‘anti-gravity’ muscles, and their strength and stability are crucial for upright posture. Exercises such as the deadlift to row will work the entire posterior chain in a functionally effective way and can help train proper hip extension and pulling. 
• Because this is a combo movement, it’s essential not to select hefty weights. As a starting point, choose a weight that will allow you to perform six reps with good form. Build up the reps to 10, then add a little more weight. For an aerobic boost, stick with lower weights and go for high reps (20+) with proper technique.

Now that you have mastered the core bag deadlift to row, it’s time to try some other tutorials.

• Inverted jump
• Jumping lunge
• Explosive floor bridge
• Single-leg squat
• Reverse lunge
• Kettlebell clean and press