The deadlift row and squat is a great timesaver exercise. You start with a deadlift, which targets the hamstrings, glutes and lower back, followed by a row, which targets the lats. After that, you add a squat with a front raise, which engages the quads and the shoulder, making this a great total body exercise. If you have back problems, you may want to avoid the front raise during the squat, which can cause discomfort.
- Hold a medium weight in both hands and tip from the hips, keeping the back flat, into a deadlift.
- At the bottom of the movement, pull the weight up, bending the elbows and bringing them up to torso level in a row.
- Lower the weight and bend the knees while lifting the weight up to shoulder level. Squat as low as you can, keeping the knees behind the toes.
- Stand up, lower the weight and repeat the deadlift, row and squat for 1-3 sets of 8-12 reps.