Moves/Two Squats Two Rows

Two Squats Two Rows

ID: 194

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Exercise Types:
Lower Squat, Lower Step
Contraindications:
Lower Back Problems, Knee Problems, Ankle/Calf Problems
Equipment:
Floor Based, Kettlebell
Applicability:
Group
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Think of sitting between your heels rather than sitting back onto them.
  2. 2. Avoid compensation patterns; if form breaks, address the limiting factor.
  3. 3. Neutral ribcage — avoid flaring ribs as you descend.

Regression:

Goblet squat with a light counterweight to reinforce an upright torso and depth simultaneously.

Progression:

Increase load with barbell, front squat, or add a pause at the bottom to remove elastic rebound.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.