Backpack Freestanding Row

Be sure to focus on a neutral spine and moving your shoulder while performing the freestanding row.

Here's How to Perform the Backpack Freestanding Row:

• Load your backpack with anything you have handy. A couple options may be books or rocks. Use a scale to figure out how much weight you are using.
• Start in a split stance with one foot about a foot distance from the other.
• Brace your core and take a deep breath into your stomach, sides, and lower back.
• Arch your back and hinge at the hips. Your weight will be over your front leg. Your chest should be over your front knee.
• Start the row by using the muscles in your mid and upper back and bring each shoulder blade in towards the spine (retract).
• Try to keep space between your ears and shoulders.
• Sweep the backpack towards your hips in an arc.
• At the top of the row, if you are using a neutral grip, your elbows will be closer to your sides.
• Lower your backpack under control as you breathe out.

How to make Backpack Freestanding Row's Easier (Regression)

• Use a lighter bag or set of books.

How to make Backpack Freestanding Row's Harder (Progression)

• Increase the amount of weight in your bag.
• Slow things down as you lower your backpack or pause at the top.
• Perform a couple of extra sets or add reps to each set of rows.