Moves/z20 Wideouts + 20 Rows

z20 Wideouts + 20 Rows

ID: 470

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Exercise Type:
Lower Squat
Contraindications:
Lower Back Problems
Equipment:
Floor Based
Applicability:
Group&Focus
Superset?:
No
Sprint-able?:
No

Key Teaching Points:

  1. 1. Keep chest tall by driving elbows down on a goblet or front squat variation.
  2. 2. Establish a stable base before adding any dynamic component.
  3. 3. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  4. 4. Depth before load — achieve full range with bodyweight before adding resistance.

Regression:

Assisted squat using TRX or a doorframe to offload bodyweight while practising full range.

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.