Backpack Row

How to do it

1. Pack a sturdy backpack, then hinge at the hips until the torso is close to 45 degrees with a long, flat back.
2. Hold opposite ends of the bag so it sits horizontal, straps hanging underneath, arms long.
3. Brace the trunk and keep a soft bend in both knees.
4. Row the bag toward the waist by driving the elbows back and squeezing the shoulder blades.
5. Pause at the top without shrugging the shoulders toward the ears.
6. Lower the bag until the arms are straight, then repeat.

Common mistakes

• Rounding the lower back instead of hinging with a long spine.
• Shrugging the bag up with the upper traps instead of rowing with the elbows.
• Standing too upright so the row becomes a shrug.
• Yanking the bag with momentum instead of a controlled pull.