It can be very easy to skip a workout when you’re busy, especially when you need it the most! Believe me, I know about a lack of time, working with clients, creating new classes and recording interviews for my Living 4D With Paul Chek podcast.

Because it’s so important to have a simple exercise you can perform when work gets in the way, my video shows you how to do the dead row with a plate-loaded Olympic bar.

This exercise combines a Sumo or traditional deadlift and a bent-over row. It’s so adaptable you can perform it in any combination of reps you like (for example two deadlifts followed by two bent-over rows, or four or six of the same).

Be sure you’re using a weight light enough to row, so you can breathe with the movement and allow your breath and movement cycle to time itself.

Another breathing tip: When you’re coming out of the fetal position you need to be breathing inward. As you’re moving toward the fetal position, you’ll need to breathing out. That’s just a general rule, and there are adaptations you can make at higher intensities of weight lifting too.

You’ll find a variation of this exercise on page 142 of my book, How to Eat, Move and Be Healthy!, where I demonstrate how to perform it with an elastic cord or cable.

Love and chi,


Paul Chek

Paul Chek is an internationally-renowned expert in the fields of holistic health, life coaching, corrective and high-performance exercise kinesiology.

For over thirty-two years, Paul's unique, holistic approach to treatment and education has changed the lives of countless people worldwide, many of his clients, his students and their clients. By treating the body-mind as a whole system and finding the root cause of a problem, Paul has been successful where traditional approaches have consistently failed.

Paul is the founder of the C.H.E.K (Corrective Holistic Exercise Kinesiology) Institute, based in California, USA and the Chek 4-Quadrant Coaching Mastery and P~P~S Success Mastery Coaching Programs.

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