BARBELL ROW
Bent-over barbell row. Primary horizontal pull movement. Develops back thickness and pulling strength.
OFFICIAL 300WOD TUTORIAL
HOW TO PERFORM
- 1
Stand with feet hip-width apart, barbell on the floor or in hands.
- 2
Hinge at the hips to roughly 45 degrees — torso angled toward the floor.
- 3
Grip the bar slightly wider than shoulder width, overhand or underhand.
- 4
Pull the bar to the lower chest or upper abdomen.
- 5
Squeeze the shoulder blades together at the top.
- 6
Lower under control. Maintain the hip hinge position throughout.
THE STANDARD
Bar must reach the lower chest or upper abdomen each rep. Controlled descent. Torso angle maintained throughout.
COACHING CUES
COMMON MISTAKES
Using momentum — jerking the bar up with the lower back.
Torso rising during the pull — maintain the hip hinge position.
Not pulling to the body — the bar must make contact.
Rounding the lower back — maintain a neutral spine.
SCALING / SUBSTITUTIONS
Dumbbell row for athletes without a barbell.
Inverted row as a bodyweight horizontal pull.
Reduce load and focus on full range of motion.
300WOD APPLICATION
The barbell row is a primary horizontal pull movement at Hoplite, Elite, and Spartan Standards.