Squat and Row (Sled)

A complex exercise combining a squat and row using a weighted sled to develop full-body strength and power.

Instructions

1. Attach dual handles to a sled connected by a rope or chain. Load the sled to an appropriate weight.
2. Face the sled at a moderate distance with tension in the line. Assume an athletic stance.
3. Perform a squat by bending your knees and hips while maintaining upright posture.
4. From the bottom squat position, explosively drive upward while simultaneously rowing the sled toward you.
5. Extend your knees, hips, and arms forcefully to complete both movements simultaneously.
6. Lower back to the starting position and repeat.

Tips

• Combine the power of the squat ascent with the power of the row simultaneously.
• This is a high-power, intermediate-to-advanced exercise requiring good movement quality.
• Ensure your squat form remains intact while adding the pulling component.
• The sled should come toward you as you stand from the squat.
• This exercise develops exceptional power and full-body athleticism.