Set Up:

1. Stand with your feet closer than hip width apart. Feet should be parallel to eachother.
2. Hold one dumbell in each hand by your sides.
3. Chest is up, shoulders are back.

The Movement:

1. Hinge at your hips to move into a Stiff Legged Deadlift.
   Review the Stiff Legged Deadlift Movement Pattern Here.
2. In the Hinged position, perform the Rowing motion with both sides at the same time.
3. Staying in the Hinged position, perform the Rear Raise movement
4. Stand up to take some pressure off your lower back.

Specific Cues:

• Support your lower back by keeping your core engaged while in the hinged position.
• If your lower back hurts during this movement, make sure that your core is engaged.
• Try to keep your weight on your heels as you perform this movement.
  Your toes should be able to move freely & wiggle.
• Choose a weight appropriate for the rear raise movement.

Related Exercises

• Bent Over Row
• Stiff Legged Deadlifts (aka: Romanian Deadlifts)
• Rear Shoulder Raise

Other Variations

1 Legged Stiff Legged Deadlift/Row