Cable Squat Row (With Rope Attachment)

Setup

1. 01Attach a rope to a low cable pulley and select a light to moderate weight.
2. 02Stand facing the stack, holding the rope ends with a neutral grip.
3. 03Step back until there is tension with arms extended.
4. 04Set feet shoulder width apart with toes slightly out.

Execution

1. 01Squat down while the arms reach forward toward the pulley.
2. 02Stand up by driving through the whole foot.
3. 03As you reach standing, row the rope to the lower ribs with elbows tight.
4. 04Extend the arms and descend into the next squat in one fluid rhythm.

Checkpoints

• -Spine stays neutral in both the squat and the row.
• -The row finishes as the hips finish extending, not before.
• -Knees track over the toes in the squat.
• -Cable tension is maintained through the whole cycle.

Common mistakes

• -Rowing with the arms while still in the bottom of the squat.
• -Rounding the lower back when reaching forward.
• -Using so much weight that the cable pulls you forward off balance.
• -Turning the squat into a shallow knee bend.