A rowing movement performed from a squat position using a fixed anchor, combining a horizontal pull for the mid-back with an isometric leg and hip demand.
등맨몸Horizontal pull
시작
끝
주동근
광배근능형근
협응근
후면 삼각근이두대퇴사두코어
장비
맨몸
패턴
Horizontal pull
준비 자세
01Grip a fixed anchor such as a doorframe, post, or suspension handles at chest height.
02Walk the feet in close to the anchor and sit back into a squat.
03Lean back until the arms are fully extended and supporting your weight.
04Keep the chest tall and heels planted.
수행
01Pull your chest toward the anchor by driving the elbows back.
02Squeeze the shoulder blades together at the closest point.
03Extend the arms under control, letting the body lean back to the start.
04Hold the squat depth constant while the arms do the work.
체크포인트
-The squat depth stays fixed; the legs are a stable platform, not a boost.
-Shoulder blades fully retract at the top and protract at the bottom.
-The spine stays tall rather than rounding toward the anchor.
-Heels stay down throughout.
흔한 실수
-Standing up out of the squat to help the pull.
-Yanking with the arms and skipping shoulder blade movement.
-Letting the hips drift under the shoulders and killing the resistance.
-Gripping an anchor that can move or slip.
프로그래밍 노트
-Use 3 to 4 sets of 10 to 15 reps; move the feet closer to the anchor to increase difficulty.
-A practical no-equipment row for home training blocks.
-Progress toward inverted rows as pulling strength grows.
