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Squat to Row Sled Pull
The Squat to Row Sled Pull is a powerful full-body exercise that strengthens your core, glutes, lower body, and upper body at the same time. It involves standing in a squat position with a sled in your hands and pulling the sled forward as you stand up. During this exercise, your quads, glutes, hamstrings, and calves are engaged in order to drive the sled forward, while your back muscles, biceps, and shoulders are actively responsible for pulling
Transcript
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This is Brent, President of B2C Fitness, and
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in this video we're taking one of our
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integrated exercise patterns, our squat to row in this case, and we're going to
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turn it into a high-velocity power movement. Now, if I'm talking about power,
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I'm not talking about how much you can lift, I'm talking about how fast you can
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lift it. All power exercises have a couple of things in common. It has an amortization
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phase, or that really short isometric, that really short turnaround from
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eccentric loading two concentric, to generate that force. As well as it's
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going to be ballistic, it's going to be as quick as you possibly can. I don't
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want to see anything moving slow in a power exercise. In the case of a sled
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pull, I actually want to see some momentum created, and that sled actually continue
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after the rep is finished. So, I'm going to have my friend, Dave, come out. He's going
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to do this squat to row, this posterior oblique sub system integration exercise,
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and we're going to turn it into a high-velocity exercise. He's going to
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take a normal position, just like he would for a squat to row. Kinetic chain
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checkpoints stay the same, his feet are parallel underneath his hips, his knees
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are in alignment, no anterior pelvic tilt, he's drawn-in. The biggest
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mistake I see made in a squat to row type sled pull, is most people will
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drop into their squat, and then they'll hesitate, and from a dead standstill
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they'll try to produce as much force as they can. Go ahead and try to do that
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Dave. There was some force generated there, Dave is a powerful individual, we
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have been working on this movement pattern, but there was a lot of force
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that we lost, that could have been generated, that he didn't take advantage
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of. The amortization phase in a squat to row pattern is going to be
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the turnaround from dropping down, to coming back up. So, he's going to drop
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down as far as he's comfortable, and spend as little time at the bottom as he
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possibly can. So, let's go ahead and try it again.
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All of his kinetic chain checkpoints are lined up, belly button drawn-in, soft
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knees, I want you drop to the bottom and explode up as hard as you can. Alright!
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That was a lot more force generated. I hope you can see the difference. Now,
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if we're talking about training adaptations, realize how much more his
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body is going to get out of that. That was a lot more force generated, that's
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what we want to train him to be able to do, is generate more force. Now, if he
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could maintain that velocity, for 6 to 10 reps, with perfect form, and I felt I
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had gotten the most out of this exercise, I might progress to a single
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arm squat to row. Form is not going to be different, I am going to take off a
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plate though. Remember, we're not talking about how much you can lift, but how fast
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you can lift.
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You ready? He's going to maintain those kinetic chain checkpoints, hand on your
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hip, drawn-in, he's going to drop down, nice! You could probably drop down a
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little bit deeper, get a little bit more out of your legs. Nice! You can see Dave
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did a great job on this exercise as well. That's a whole lot of force he's
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generating, a whole lot of power he's getting, out of, now, his entire body. You
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might have seen the row progression before. Make sure somebody
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can do a row effectively, make sure somebody can do a squat effectively
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before they start this exercise. You're going to do 6 to 10 reps. Remember
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that your reps are over not when you can't pull this anymore, but as soon as
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this starts to slow down. And, of course, our set range is going to be 3 to 5 sets
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I would have dave do this for. Now, he's been on camera all afternoon, and this is
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probably set number 25, so he's slowing down just a little bit, but, for your
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benefit, I hope you enjoyed the video, I hope you enjoy this
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