Name: Squat to Row Sled Pull
Uploaded: 2023-05-11T09:03:12.000Z
Duration: 4 min 6 s

English captions

https://stream.mux.com/sp62TeVWplOclRSq5TNN4S8pZimttiCgY7ls9lZzHA8.m3u8

Learn how to properly perform the squat to row sled pull in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on squat mechanics, rowing technique, and coordinated lower- and upper-body sequencing (including progressions and regressions) to safely develop strength, power, and full-body integration. Enhance core stability, posterior-chain engagement, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve total-body pulling mechanics, increase movement efficiency, and master this dynamic sled-based training variation.

Introduction to High-Velocity Power Movements

Executing the Squat to Row for Maximum Power

Progressing to Single Arm Squat to Row

Proper Repetition and Set Guidance

Squat to Row Sled Pull

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

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With your patient/client facing the sled, ask them to hold the handles of straps attached to a sled, and assume a standing position with arms extended by the resistance.

Note, be careful to ensure the handles and straps used are long enough to allow the sled to slide after the completion of the concentric phase, without any risk of the sled making contact with the patient/client.

With your patient/client facing the sled, and joints soft, have them check their foot placement, ensuring that their feet are parallel and hip-width.

The initial eccentric load is created by quickly leaning back and dropping down into a squat, lengthening the muscles involved in the squat to row. It takes some practice to achieve the correct distance from the sled so that the bottom of the squat to row coincides with the straps becoming taut and pulling on the upper extremity. There should be a bit of a "bounce" into the lengthened position (amortization phase).

The patient/client should attempt to reduce the amortization phase as much as possible, snapping out of the bottom position,

The concentric phase should occur with an explosive forward thrust of the pelvis and pull with the upper extremity, attempting to impart as much momentum into the sled as possible. The sled should slide immediately following the completion of the concentric phase.

(Note, the squat and row must occur in unison for this progression.)

Take a step backward and repeat for the desired number of reps.

Squat to Row Sled Pull

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