Deadlift the barbell down to the bent over row position, keeping your spine neutral. Perform a bent over row, lifting your elbows high and squeezing your shoulder blades together.

Get into a neutral stance with your feet just wider than shoulder-width apart. Hold the barbell across your chest and shoulders, keeping your hands and elbows high.  Drop down until your thighs are parallel to the floor.

Hold the bar with a grip that just clears your thighs, maintain an upright position, brace your abs and slightly bend your knees to activate your glutes.

Stand with a barbell on the fleshy part against the back of your the neck.

Hold a barbell against the fleshy part of the back of your neck and maintain a neutral stance with both feet facing forward.

Hold the bar at around mid-thigh level with a grip that clears your thighs. Go down into a semi-deadlift position and bring the bar up in one continuous movement.