Squat & pull combination

Level

Beginner

Muscle Groups

• Quadriceps
• Gluteus muscles
• Hamstrings
• Low back
• Upper back
• Rotator cuff
• Posterior deltoid muscles
• Biceps and forearm muscles

Planes of Motion

• Sagittal plane
• Frontal plane
• Transverse plane

Outer Unit

• Posterior oblique system
• Deep longitudinal system

Necessary Material

• Cable machine or Elastic band

Progression Material

• Bosu
• Balance board

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Objective

The squat & pull combination consists of three exercises put in succession. All three exercises are compound exercises that combine the squat with a row. compound exercises emphasize the torso; there the force and power generated by the legs are transferred to the upper body.

This exercise adds a horizontal vector to the squat, giving it a multi-planar loading. In most team sports it is important to keep balance in the athletic position while making contact with the opponent. Therefore this multi-planar loading of the squat promotes specific balance.

Starting Position

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Execution

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Coaching Keys

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