To begin a Yates row, start by lining your feet up shoulder width apart with your toes just underneath the bar. Bend down and grip the bar slightly outside your stance. When you grip the bar visualize your hands as hooks, and initiate the pull through your elbows and back. Keep your upper body at a 90 degree angle throughout the movement. Take a deep breath in and brace your core.
Deadlift the weight up, and then bend over until your body is at around a 45 degree angle. Breathe and brace your abs before rowing.
Row the weight up along your quads, keeping your elbows close to your body and your abs braced.
Once the bar reaches your stomach, squeeze your lats hard before lowering the weight back down to the starting position of the row.