- Begin by standing in front of a barbell with your feet about hip-width apart and your palms facing towards your body.
- Bend at the hips and knees to grab the barbell with a pronated (overhand) grip, positioning the barbell about an inch away from your shins.
- Keeping your back straight and your core engaged, use your back muscles to lift the barbell straight up towards your chest.
- As the barbell reaches your chest, rotate your wrists so that your palms are facing towards your body (supinated grip), and then lower the barbell back to the starting position.
- Grab the barbell with an overhand grip. Hinge forward while keeping your back flat until your torso is about parallel with the ground.
- Let your arms hang freely.
- Pull the bar to your torso while tucking your elbows in slightly.
- Extend your elbows fully before initiating the next rep.
- Start hinged forward with a flat back and the plates resting on the floor. Make sure your elbows are fully extended.
- Pull the bar to your sternum.
- Return the plates back to the floor and let the bar come to a full dead stop.
- Then initiate the next rep.
- Position a barbell in a landmine or corner of a room and stand facing sideways with a staggered stance and your feet shoulder-width apart.
- Grasp the end of the barbell with an overhand grip, keeping your arms straight and your shoulders relaxed.
- Bend at the hips and knees to lower your torso until it is almost parallel to the ground.
- Pull the barbell towards your chest, squeezing your shoulder blades together as you row the weight up.
- *Named after the late John Meadows
