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Squat to Row Sled Pull

A full body workout that strengthens core and back muscles while burning fat - the Squat to Row Sled Pull. Learn how to safely and effectively execute this powerful routine with our video.

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Transcript

00:00 - 00:04This is Brent, President of B2C Fitness, and in this video we're taking one of our
00:04 - 00:08integrated exercise patterns, our squat to row in this case, and we're going to
00:08 - 00:12turn it into a high-velocity power movement. Now, if I'm talking about power,
00:12 - 00:17I'm not talking about how much you can lift, I'm talking about how fast you can
00:17 - 00:21lift it. All power exercises have a couple of things in common. It has an amortization
00:21 - 00:26phase, or that really short isometric, that really short turnaround from
00:26 - 00:31eccentric loading two concentric, to generate that force. As well as it's
00:31 - 00:35going to be ballistic, it's going to be as quick as you possibly can. I don't
00:35 - 00:39want to see anything moving slow in a power exercise. In the case of a sled
00:39 - 00:44pull, I actually want to see some momentum created, and that sled actually continue
00:44 - 00:49after the rep is finished. So, I'm going to have my friend, Dave, come out. He's going
00:49 - 00:53to do this squat to row, this posterior oblique sub system integration exercise,
00:53 - 00:58and we're going to turn it into a high-velocity exercise. He's going to
00:58 - 01:02take a normal position, just like he would for a squat to row. Kinetic chain
01:02 - 01:07checkpoints stay the same, his feet are parallel underneath his hips, his knees
01:07 - 01:12are in alignment, no anterior pelvic tilt, he's drawn-in. The biggest
01:12 - 01:17mistake I see made in a squat to row type sled pull, is most people will
01:17 - 01:22drop into their squat, and then they'll hesitate, and from a dead standstill
01:22 - 01:26they'll try to produce as much force as they can. Go ahead and try to do that
01:26 - 01:31Dave. There was some force generated there, Dave is a powerful individual, we
01:31 - 01:35have been working on this movement pattern, but there was a lot of force
01:35 - 01:39that we lost, that could have been generated, that he didn't take advantage
01:39 - 01:45of. The amortization phase in a squat to row pattern is going to be
01:45 - 01:50the turnaround from dropping down, to coming back up. So, he's going to drop
01:50 - 01:55down as far as he's comfortable, and spend as little time at the bottom as he
01:55 - 02:00possibly can. So, let's go ahead and try it again.
02:00 - 02:05All of his kinetic chain checkpoints are lined up, belly button drawn-in, soft
02:05 - 02:10knees, I want you drop to the bottom and explode up as hard as you can. Alright!
02:10 - 02:15That was a lot more force generated. I hope you can see the difference. Now,
02:15 - 02:19if we're talking about training adaptations, realize how much more his
02:19 - 02:23body is going to get out of that. That was a lot more force generated, that's
02:23 - 02:28what we want to train him to be able to do, is generate more force. Now, if he
02:28 - 02:34could maintain that velocity, for 6 to 10 reps, with perfect form, and I felt I
02:34 - 02:39had gotten the most out of this exercise, I might progress to a single
02:39 - 02:46arm squat to row. Form is not going to be different, I am going to take off a
02:46 - 02:51plate though. Remember, we're not talking about how much you can lift, but how fast
02:51 - 02:54you can lift.
03:05 - 03:10You ready? He's going to maintain those kinetic chain checkpoints, hand on your
03:10 - 03:15hip, drawn-in, he's going to drop down, nice! You could probably drop down a
03:15 - 03:21little bit deeper, get a little bit more out of your legs. Nice! You can see Dave
03:21 - 03:25did a great job on this exercise as well. That's a whole lot of force he's
03:25 - 03:30generating, a whole lot of power he's getting, out of, now, his entire body. You
03:30 - 03:33might have seen the row progression before. Make sure somebody
03:33 - 03:36can do a row effectively, make sure somebody can do a squat effectively
03:36 - 03:40before they start this exercise. You're going to do 6 to 10 reps. Remember
03:40 - 03:45that your reps are over not when you can't pull this anymore, but as soon as
03:45 - 03:50this starts to slow down. And, of course, our set range is going to be 3 to 5 sets
03:50 - 03:54I would have dave do this for. Now, he's been on camera all afternoon, and this is
03:54 - 03:59probably set number 25, so he's slowing down just a little bit, but, for your
03:59 - 04:03benefit, I hope you enjoyed the video, I hope you enjoy this
04:03 - 04:07exercise, and I hope you get a ton of power out of it.

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