Deadlift and row

The deadlift and row are a good combination for powerlifters who want to be better off the floor and bodybuilders who want to thicken their backs. The row is more suited to the upper back while the deadlift takes care of the lower back and hamstrings.

What is your why 

Before we go into the details between the deadlift and the row let me ask you a couple of questions:

• Why do you compare the deadlift and the row?
• Why do you want to train?
• Why do you want to build muscle?
• Why do you want to get stronger?
• What happens if you do?
• What happens if you don’t? 

While these questions seem trivial and for removed they are essential. They will determine your long-term success and which exercises you pick to achieve your goals. 

The biggest influencer on your success is how committed you are to make progress long term. Getting in your sessions each day to move forward. This is where most people fall short because they think this way:

• What do I want 
• How do I get it 
• Why do I want it 

Most people know what they want. A partner, a good school for their children, lose 20 pounds, you name it. Fewer do make a detailed plan on how to obtain their goals. Almost no one digs deep and outlines the why of their actions. If you, however, reverse the order of your thinking:

• Why do I want something 
• How do I get it 
• What do I need to do 

Your life and actions become more meaningful to you. This will also reflect on the people around you. If you want to make it a lot more likely to succeed then your thinking this way. If you are not convinced yet check out Simon Sinek's TED talk on the golden circle. He makes a very compelling case telling the story of the weight brothers. 

Deadlift 

The deadlift is one of the most iconic movements you can do in the gym. It is one of the three big compound movements. The squat, bench press and deadlift build the backbone of many free weight fitness programs. 

The deadlift is mainly appreciated as the lift the reflects raw strength the most. Strongman competitions do variations of it with truck tires and wagon wheels. If you are into fitness you will have done it. 

There are many variations of the deadlift and the most common is the conventional deadlift. The conventional deadlift builds strength and muscle mainly in the hamstrings, lower back, and glutes. 

The limiting factor for most people is their grip. You either fail the deadlift when breaking ground or at lockout. In the first scenario, you are simply too weak to get the weight off the ground. In the second scenario, you are taking too long to lift the bar up. This is most times due to a lack of aggressiveness or technique as you are strong enough to move the weight. Once you have to hold on to a weight too long your grip will fail. These deadlifts are also called “grinders”. 

Following points are important for a good deadlift:

1. place your midfeet under the bar 
2. Place your hands on the bar at the inner knurling 
3. Have your legs close to your arms 
4. Lower yourself to the bar 
5. Turn your elbows in as if you were to squeeze oranges in your arm puts
6. Be patient off the floor and build tension 
7. Once the barbell starts to bend initiate the pull by pushing the floor away from you with your legs 
8. Pull the bar upwards and inwards, minimize drift 
9. Squeeze your butt cheeks together for the lockout 

Following these steps will make you less likely to fail the lift due to poor execution. It also protects your lower back from injury.

The biggest advantages of the deadlift are that it addresses a lot of muscle groups in one movement and its focus on power. Only the barbell squat can really match up to this. 

The biggest disadvantages of the deadlift are its limited volume and risk of lower back injuries. If you want to build muscle you might be better off using a hack squat, leg press, and leg curl machine. With these, you can do more repetitions without grinding your vertebrae to a pulp. Especially rounding your back can have very negative effects on your spine. 

Row

The barbell row is a less popular movement which also targets the back. It is usually programmed into barbell programs as an accessory movement. 

This is mainly due to the fact that there are no competitions in which the strength of the row is being tested. Strongman competitions usually have deadlift and overhead press variations when it comes to working on the bar. Powerlifting does not test the strength in the row and the same goes for weightlifting and CrossFit. 

It is still very satisfying when you can row the weight that someone else deadlifts. A good goal on the row is 100kg for repetitions. The barbell row mainly trains the upper back and biceps. If you want to put more emphasis on the biceps grip the bar harder and squeeze it. If you want to put more focus on the back loosen the grip and pull with a straight back.

Popular variations on the row are the Pendley and Yates row. The main discussions around the row are on grip width and how much momentum you generate from your body. The wider the grip and the less momentum you use the more you train like a bodybuilder. The more momentum you use and the narrower the grip the more you focus on power. 

The biggest advantages of the row are its focus on the upper back and simplicity. Grab the bar, pull it up in a straight line, stay hunched over, don’t use your legs. Pretty simple. 

The biggest disadvantages of the barbell row are that the seated machine row does the same, just better and that it is awkward to do. The position you put yourself in is just awkward and many prefer to sit on a comfy seat while rowing. 

Should you combine the deadlift and row

This is definitely a good idea. As rows are a necessary evil for what i want to achieve I like to do them as accessory work in my deadlift workout. Just finish your deadlift sets for the day. Get one plate each side off and row. I like the Yates row to use maximum momentum and usually do 3x5 with 100 to 120kg to finish the day. You might want to work for higher rep ranges with 60-80kg for bodybuilding purposes.

Further reading 

• 7 simple ways to gain on the deadlift
• 72 deadlift dynamite quotes which will make you pull more
• Best deadlift dynamite review which will make you pull more
• Are deadlift slippers good?
• Can deadlifts replace the squat?
• Can kettlebell swings replace deadlifts?
• Can you use smolov for the deadlift?
• Can you squat and deadlift on the same day?
• Deadlift calculator [Free Download]
• Deadlift: How much weight to start
• Deadlift: When to use chalk
• Deadlift: When to use straps
• How to start with deadlifts?
• Try this deadlift thing to get strong like bull
• Selected quotes from deadlift dynamite that will make you stronger
• What kind of deadlift bars are there?
• When is your deadlift considered strong?
• Which is harder bench press oder deadlift?
• Why are there only 1x5 deadlifts in Stronglifts 5x5
• Why deadlift from a deficit?
• Why deadlift with bands?
• Why deadlift with a belt?