Suspension Trainer Squat to Row and Progression

    Posted on 9th February 2020 by Daniel Newman-Beinart


    This exercise begins quite mild but has an excellent and advanced progression with great functional value that becomes very challenging.



    When you first get familiar with this exercise – key points are 


    • Use whole foot with good heel contact and glute activation to make the  whole leg responsible for the push up 
    • Keep a good erect upper body posture with the abs switched on to keep the liason between lower body and upper body forces
    • After warming the shoulders for pulling , keeping palms facing flat to floor and concentrating pulling through on muscles in middle upper back between and around shoulder blades has greater postural value  


    Once strong enough and broadly functionally conditioned the exercise can be progressed to pull with one arm only and drive up with same or opposite leg. Once this exercise has been progressed to this stage the abs securing the posture. A good dynamic (responding to changing pressures and forces) core activation means that  forces in the soft tissue fix the body position and stabilise. (so that torsion forces are dynamically equalised in abdominal muscles. This protects joint architecture including the spine. Developing a good reflex to read forces travelling through the body and dynamically stabilise them through the muscles to protect joints is v healthy.


    The progressed version of this exercise has much greater metabolic demand from both muscles and heart and lungs as well as core stability condition and skills – yet has no external load risks and is fairly steady and controlled . 


    This video is performed by Vey at our Wimbledon SW19 Personal Training Studio.

    DNPT run a highly professional team of PTs – who are also good friendly company – and we can help you ahive your exercise  goals at home, in our private gyms or outdoors (Mobile). 


    The exercise can be used as an  element in workouts for weight loss and functional training and physique , its just a question of setting the right reps and sets etc. As functional exercise it would also have a role in its progressed form in other goals such as muscle gain and strength or athletic perfomance to populate the week withe exercises that keep dysfunction and muscle imbalance at bay and promote mobility and good core stability ( core includes hip and shoulder joints) 

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