Description
A compound exercise that combines a squat and an upright row using a barbell. This exercise targets the lower and upper body including legs, glutes, shoulders, and traps.
How to Do Barbell Squat to Upright Row
- 1Setup
Stand with your feet shoulder-width apart, toes pointing slightly out, with a barbell placed on the floor directly in front of your shins.
- 2Setup
Hinge at your hips and bend your knees to grasp the barbell with an overhand grip, hands slightly inside shoulder-width. Ensure your back is straight and chest is up.
- 3
Initiate the movement by driving through your heels to stand up, performing the first half of a deadlift motion. As you near full extension, transition smoothly into a squat by lowering your hips back and down, keeping your chest up.
- 4
Drive through your heels to powerfully extend your hips and knees, returning to a standing position. Without pausing, immediately pull the barbell straight up towards your chin, leading with your elbows.
- 5
Keep the barbell close to your body throughout the upright row, ensuring your elbows stay higher than your wrists at the top. Slowly lower the barbell back down to your thighs with control, then descend into the next squat.
Tips
- Maintain a neutral spine throughout the entire exercise by engaging your core, especially during the squat and when lifting the bar from the floor.
- Focus on a seamless transition from the squat's ascent into the upright row; the power from your legs should flow directly into the pull.
- Lead with your elbows during the upright row to effectively target the deltoids and traps, ensuring they are higher than your wrists at the peak of the movement.
- Keep the barbell as close to your body as possible during the upright row to maximize mechanical advantage and reduce strain on your lower back.
Common Mistakes
- ×Rounding the back during the squat or initial lift can lead to injury; maintain a straight, neutral spine by keeping your chest up and engaging your core.
- ×Flaring elbows out wide or pulling with the wrists during the upright row reduces shoulder engagement; instead, lead with your elbows, keeping them above your wrists.
- ×Using excessive momentum or jerking the weight can compromise form; focus on controlled movements and smooth transitions between the squat and row phases.
Variations
Barbell Low Bar Squat with Rack
Master the barbell low bar squat for powerful lower body development. This compound movement targets glutes, hamstrings, and quads for strength and muscle
Barbell Squat
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Barbell Squat to Shoulder Press
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