Moves/challenge: 10 X Squat to Row + Push Press

challenge: 10 X Squat to Row + Push Press

ID: 476

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Exercise Types:
Upper Pull, Lower Squat
Contraindications:
Wrist Problems, Knee Problems
Equipment:
Floor Based, High Bands
Applicability:
Group&Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Breathing: inhale at the dead hang, exhale as you drive elbows to hips.
  2. 2. Engage the lats by thinking about pulling the shoulder blades toward the back pockets.
  3. 3. A thumbless grip can help better feel lat engagement over bicep dominance.
  4. 4. Breathe consistently — match breathing to movement rhythm.

Regression:

Use a resistance band looped under the knees for assistance, or substitute ring rows with feet on the floor.

Progression:

Add an L-sit or tuck position to increase core demand during the hang and pull.

Common Problems:

Grip fatigue limiting the set — use chalk or straps so lat strength, not grip, is the limiting factor.