Moves/Deep Squat Row

Deep Squat Row

ID: 374

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Exercise Types:
Lower Squat, Upper Pull
Contraindications:
Knee Problems, Wrist Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Breathe consistently — match breathing to movement rhythm.
  2. 2. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  3. 3. Stand all the way up — lock hips out completely at the top of each rep.

Regression:

Box squat to a high surface to reduce depth and build confidence. Use bodyweight only until full range is achieved with neutral spine.

Progression:

Load the pattern with an uneven implement (single kettlebell, offset barbell) to increase lateral stability demand.

Common Problems:

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