Upright Row Into Squat
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
Hints
Begin with a solid stance, feet positioned slightly wider than shoulder width with toes pointing slightly outward. This foundation ensures stability throughout the exercise. Grasp the dumbbells in front of you with palms facing your body, making sure the dumbbells remain touching throughout the movement. This connection promotes consistent engagement and resistance for both arms. Start by descending into a squat. Push your hips backward, and bend your knees while keeping a neutral spine and an elevated chest. This position ensures optimal lower body engagement and protects your back. As you ascend from the squat, transition into the upright row. Lift the dumbbells close to your body, leading with your elbows. Aim to elevate your elbows to shoulder height or slightly above, targeting the deltoids and upper traps. After reaching the peak of the row, smoothly lower the weights back to their initial position, readying yourself for the subsequent squat.
Common Mistakes
Be cautious not to round your back during the squat, as this can add undue stress to the spine. When executing the upright row, avoid pulling the weights away from the body or raising them too high, which could compromise shoulder health. Also, ensure that your knees don't buckle inward during the squat or extend beyond your toes, as this can place strain on the joints.
Breathing
Inhale deeply as you prepare to descend into the squat. Exhale while rising from the squat and transitioning into the upright row. Inhale again as you lower the dumbbells after the row. This rhythmic breathing provides stability to the core and facilitates oxygen supply to your muscles.
Muscle Focus
Primary Muscles
Traps, Rhomboids, Middle Shoulders, Quads, Glutes, Adductors
Secondary Muscles
Front Shoulders, Rear Shoulders, Teres Minor, Infraspinatus, Biceps, Hamstrings, Erector Spinae
Tertiary Muscles
Teres Major, Core, Calves