TRX Pistol Squat to Row

The TRX Pistol Squat to Row Is similar to the Squat Row, with an added balance component, as it is performed on one leg. As with the Squat Row, the Pistol Squat to Row is a combination exercise that not only is good for targeting both the upper and lower body at the same time to save time in your workouts, but is a good way to learn transfer of energy from the lower body to the upper body in order to be more powerful in your movements. Beginning movements from the ground upward (ie: from the legs to the upper body) is a skill that will help generate more force in the upper body movements, which can then be applied to athletic activities.

Primary muscles worked

  • Legs

Secondary muscles worked

  • Back
  • Shoulders
  • Core
  • Biceps
Body Part

Body Part: ,

Reps

Reps:

Steps

Step 1: Stand upright facing the TRX anchor, keeping feet hip-width apart, and holding onto both TRX handles.

Step 2: Bring your feet in closer to the anchor point, so you are now leaning back at around 45 degrees. Hold one leg raised in front of you.

Step 3: From this leaned back position, proceed to squat down towards the floor; arms are extending, yet avoid rounding of the back.

Step 4: From the squat position, proceed to come back up while rowing. Your body is now in a straight spine, still leaning back; your hands end up by your rib cage, and you are engaging your back muscles.

Step 5: Repeat this movement several times. before switching legs.

How to progress the exercise

This is the most advanced position of the plank fallout exercises. If it is too difficult, you can regress to the Kneeling Fallout. From there, if you want to progress to the Anti-Extension Fallout, start standing, and slowly lower yourself towards the floor, then go back onto your knees to press yourself up. You are basically training the ‘negative’ or lowering portion of this exercise, eventually working your way to the full movement with a fully extended body.

Additional Information

Tip: This requires a good strong core in order to focus on protecting the spine during this movement, which has a greater susceptibility to injury from a dynamic movement such as this. A strong stationary plank is mandatory, but maintaining a strong plank within this dynamic movement is ideal.

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