Moves/zSquat to Y + Row

zSquat to Y + Row

ID: 409

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

Key Teaching Points:

  1. 1. Neutral ribcage — avoid flaring ribs as you descend.
  2. 2. Breathe consistently — match breathing to movement rhythm.
  3. 3. Depth before load — achieve full range with bodyweight before adding resistance.

Regression:

Perform an air squat with a 3-second descent and pause at the bottom before adding any external load.

Progression:

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

Common Problems:

Bouncing out of the bottom — enforce a pause at the bottom to eliminate elastic rebound.