z*EVENT* SQUAT TO ROW 1 HAND!
ID: 336
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- Exercise Types:
- Lower Squat, Upper Pull
- Contraindications:
- Lower Back Problems, Knee Problems, Shoulder Issues/Mobility
- Equipment:
- Floor Based, Dumbbell
- Applicability:
- Focus
- Superset?:
- Yes
- Sprint-able?:
- Yes
Key Teaching Points:
- 1. Establish a stable base before adding any dynamic component.
- 2. Depth before load — achieve full range with bodyweight before adding resistance.
- 3. Neutral ribcage — avoid flaring ribs as you descend.
- 4. Engage the core before initiating any movement.
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:
Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.