Squat w/ Row & Variations

Squat with row video

Springload:

⚪️ 4 white ++
can also be done a heavy spring

Duration:

2-3 minutes +/-

Regression:

  • move closer to your platform
  • lower springload

Progression:

  • add springload
  • split squat (unilateral)

3-POINT SET-UP:

  1. Stand behind your back platform - facing the mirror

  2. Grab your short gray cables

  3. Sit back into a squat

Body Part • Direction • Action Verb:

  • SQUAT back as you ROW your arms towards you (at the same time)

  • STAND UP as you EXTEND your arms to the mirror

Range of Motion:

  • When rowing your elbows should stop in line with your ribcage (never pull your elbows all the way back)

 Kinetic Checkpoints:

*See Kinetic Checkpoints for Squat

Talking Points:

  • Keep the knuckles, wrists and elbows all in one line, squeezing the handles and engaging the forearms to ensure a neutral wrist throughout the range of motion.

Common Mistakes.