Moves/DB Rows Hand on Step

DB Rows Hand on Step

ID: 717

No video uploaded

Exercise Type:
Lower Squat
Contraindications:
Lower Back Problems
Equipment:
Dumbbell, Step
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Rebound out of the bottom with hip drive, not by leaning the chest forward.
  2. 2. Create rotational torque by screwing feet into the floor — activates glutes before the movement begins.
  3. 3. End range is where the real work happens — do not shy away from it.
  4. 4. Drive knees in line with the second and third toes throughout the full range.

Regression:

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

Progression:

Progress to a single-leg squat variation: Bulgarian split squat, pistol squat, or shrimp squat.

Common Problems:

Knees caving inward — cue active push out against the floor. Heel rise — widen stance or elevate heels slightly.