Welcome
Introduction to Baby Got Back
Lesson 1 – Mid-Back Activation & Bodyweight Training
Lesson 2 – Mid-Back Mobility
Lesson 3 – Bent Over Rows
Lesson 4 – Romanian Deadlifts
Lesson 5 – Conventional Deadlifts
Lesson 6 – Other Lifts
Lesson 7 – Incorporating Material into Group Ex
Lesson 8 – Promoting Resistance Classes
Lesson 9 – Progressing Your Clients
Lesson 10 – Your Next Steps

The Bent Over Row is the most versatile back exercise in terms of a group ex environment due to the nature of the equipment that can be used here. Because of this, it has fundamental importance when we plan any total body workout. Get prepared to make some notes.


There are many alternatives to the row and it is always better to start with single arm, supported movements so the client can focus on the muscles they are using to initiate the row and complete the movement rather than the onset of lower back pain. Once we have coached what the upper body is doing, we can ensure the client has adequate glute activation in a bent over position and bring them into a multitude of variations of this compound movement. On a personal note, I always begin coaching the barbell bent over row, by encouraging the beginner to keep it close to the lower body before allowing the bar to migrate to a point where it is better placed to activate the lower lats, just in front of the lower body line.

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