Barbell Bent Over Rows

• Start with a neutral stance with feet and grip on bar shoulder width apart. Over hand grip
• Slightly hinge your hips backwards and brace your core to protect your back
• Pull the bar towards your hips/belt line (bar should be below below button level!) 
• Squeeze your shoulder blades together as you pull
• Keep the bar very close to your body, it should almost drag against your legs on the way up

Tips:

• If you feel pressure in your lower back with this, the bar is likely too far away from your body.
• Keep the weight on your heels and remember to hinge your hips back at the start to position your weight in this position.
• Actively think about squeezing your shoulder blades together during this exercise