Squat and Row

Ensure the individual has strength in the posterior chain (glutes, hamstrings and erector spinae).Stand tall and gaze ahead, with feet parallel, face the cable column. Hold the handle while keeping shoulders and hips even. Initiate squat with a knee bend. As the knees bend past 10 degrees, push the hips back and keep bending the knees. Pull the handle onto the body (the shoulder blade pulls into the spine and the elbow moves past the body).

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