Bodyweight Squatting Row 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Upper Back
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bodyweight Squatting Row is a compound bodyweight exercise that primarily targets the upper back, particularly the latissimus dorsi, while also engaging the biceps as secondary muscles. This exercise combines a squatting motion with a rowing movement, making it effective for building strength and endurance in the upper body and core. The bodyweight squatting row requires no equipment other than your own body, making it an accessible and versatile exercise for improving posture, stability, and pulling strength. It engages multiple muscle groups, making it an efficient addition to any fitness routine.
How to Perform
Start by standing with your feet shoulder-width apart, ensuring your posture is upright. Keep your arms fully extended toward the ground, engaging your core. You don't need any equipment for this movement, as it utilizes only your body weight.
Begin the movement by bending your knees and pushing your hips back into a squat, as though you're sitting into an imaginary chair. Focus on keeping your chest open and maintaining an engaged core throughout the motion to protect your back.
Once you've reached the bottom of the squat, perform a row by pulling your elbows towards your torso, activating the muscles in your upper back. Squeeze your shoulder blades together to engage your back muscles fully, while keeping your elbows in line with your body.
Drive through your heels to stand back up, pushing your hips forward. As you do so, release your arms back down toward the starting position, controlling the movement to maintain tension in your muscles.
Continue the movement for the specified number of repetitions, making sure to keep your movements slow, controlled, and deliberate to optimize the benefits of the exercise.
To increase the difficulty, you can enhance the movement by adding more repetitions, incorporating a hold or pulse at the bottom of the squat, or adding resistance such as a band or weighted vest. This will challenge your muscles more and help improve strength and endurance.
Keep a steady breathing pattern, and focus on maintaining good posture throughout the exercise to prevent injury and maximize the effectiveness of the workout. Proper technique is crucial to ensure you are targeting the intended muscle groups correctly.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start with feet shoulder-width apart and arms extended towards the floor.
Engage your core and maintain a straight posture throughout the movement.
Lower your body into a squat by bending your knees and pushing your hips back.
Keep your chest lifted and back straight as you squat down.
Pull your elbows back towards your torso while squeezing your shoulder blades together.
Focus on activating the upper back and biceps during the rowing phase.
Press through your heels to stand back up while lowering your arms back to the starting position.
Keep the movement controlled and avoid jerking or swinging.
Repeat for the desired number of repetitions, ensuring proper form at all times.
Progress by adding more repetitions or increasing intensity using resistance bands or weights.
How Not to Perform
Avoid Rounding Your Back: Do not round your lower back when performing the squat or row. This can strain your spine and lead to injury. Always keep your chest lifted and core engaged to maintain a neutral spine.
Don’t Let Your Knees Cave In: As you squat down, ensure your knees track in line with your toes. Allowing them to cave inward can lead to unnecessary strain on the knees and reduce the effectiveness of the movement.
Don’t Use Momentum: Avoid jerking your body or using momentum to pull yourself up. Focus on controlled, smooth movements to engage your upper back and biceps effectively, rather than relying on swinging.
Don’t Overextend the Arms: When lowering your arms back to the starting position, avoid letting them hang too far or lose tension. Keep slight tension on the muscles to maintain engagement throughout the movement.
Avoid Shallow Squats: Do not squat only halfway down. Ensure you lower your hips sufficiently to activate the glutes and engage the full range of motion, which also helps target the upper back effectively during the row.
Don’t Pull with Your Arms Alone: Focus on engaging your upper back muscles by squeezing your shoulder blades together, rather than relying solely on your arms to complete the row. This will help activate the target muscles more efficiently.
Don’t Hold Your Breath: Breathing properly is essential for maintaining energy and preventing muscle fatigue. Exhale when pulling up and inhale as you return to the starting position.
Avoid Squatting Too Quickly: Don’t rush through the squat phase. Perform it slowly and controlled to activate the correct muscles and reduce the risk of injury.
Don’t Let Your Shoulders Shrug: Avoid letting your shoulders rise towards your ears during the row. Keep your shoulders down and away from your ears to fully engage the upper back muscles.
Don’t Hyperextend at the Top: When you return to standing, don’t lean back or arch excessively. This can strain your lower back. Stand upright, focusing on maintaining a neutral spine.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
