Bodyweight Squatting Row (With Towel)

Setup

1. 01Loop a sturdy towel around a solid post or clamp it securely in a closed door.
2. 02Grip one end of the towel in each hand with a neutral grip.
3. 03Walk the feet in, sit back into a squat, and lean away until the arms are straight.
4. 04Test the anchor with a hard tug before loading it fully.

Execution

1. 01Pull your chest toward your hands by driving the elbows back along the ribs.
2. 02Squeeze the shoulder blades together at the top.
3. 03Lower yourself back under control until the arms are extended.
4. 04Keep the squat depth and body line constant throughout.

Checkpoints

• -The grip on the towel stays crushing tight; slipping hands end the set.
• -Squat depth does not change to assist the pull.
• -Elbows track back close to the body with the neutral grip.
• -The anchor and towel stay silent and solid; any movement means re-set.

Common mistakes

• -Using a thin or worn towel that stretches or tears.
• -Standing up out of the squat during hard reps.
• -Letting the wrists bend as the grip fatigues.
• -Rushing reps and losing scapular control.