Tutorial: Core Bag Deadlift to Row

27th May 2020

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.