Moves/Squat To Row

Squat To Row

ID: 47

No video uploaded

Exercise Types:
Lower Squat, Upper Pull
Contraindications:
None
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep chest tall by driving elbows down on a goblet or front squat variation.
  2. 2. Stand all the way up — lock hips out completely at the top of each rep.
  3. 3. Set feet at shoulder-width or wider with toes turned out to your natural angle.
  4. 4. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.

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:

Add a tempo — 4-second descent, 2-second pause, 1-second up — to extend time under tension.

Common Problems:

Not reaching full depth — address hip mobility or add a heel elevation to allow full range without compensation.