This movement is the barbell bent over row. The athlete should center their feet under the bar before beginning the movement. Once the athlete is set up, move the hips back and the shoulders down in order to maintain a flat back to the entire range of motion, and move the bar up and down in a straight line. The bar should move between the center of the athlete's feet in the center of the athletes chest.

Click here for weight training plans designed for athletes and coaches competing in track and field, cross country, and road running.

track and field, cross country, and road running training programs for athletes and coaches

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