Moves/Narrow Wall Squat to Row

Narrow Wall Squat to Row

ID: 241

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Exercise Types:
Lower Squat, Upper Pull
Contraindications:
Lower Back Problems, Knee Problems
Equipment:
Wall Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Breathe consistently — match breathing to movement rhythm.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Break at hips and knees simultaneously to initiate the descent.
  4. 4. Rebound out of the bottom with hip drive, not by leaning the chest forward.

Regression:

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

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Chest collapsing forward at depth — reinforce upright torso cue and reduce load until the position is owned.