Power Sled Rear Lunge Row

Description

How to Do Power Sled Rear Lunge Row

1. 1
   Setup

   Stand 3-4 feet in front of the power sled, facing away from it, with your feet hip-width apart. Grasp the sled's handles with an overhand grip, arms extended forward.

2. 2
   Setup

   Maintain a slight bend in your knees, keep your chest up, and brace your core to establish a stable starting position.

3. 3

   Step back with one leg into a deep lunge, simultaneously pulling the sled handles towards your lower abdomen by retracting your shoulder blades and bending your elbows.

4. 4

   Descend until your front thigh is parallel to the ground and your rear knee hovers just above the floor, ensuring your front knee tracks over your ankle.

5. 5

   Explosively push off your rear foot and extend your front leg to return to the standing starting position, allowing the sled to move forward under control.

6. 6

   Alternate legs, repeating the lunge and row movement on the opposite side while maintaining continuous tension on the sled.

Tips

• Maintain a strong, neutral spine throughout the entire movement, engaging your core to prevent excessive arching or rounding of your lower back.
• Focus on initiating the pull with your back muscles (lats and rhomboids) rather than just your biceps to maximize muscle engagement and efficiency.
• Ensure your front knee tracks in line with your toes during the lunge to protect your knee joint and properly engage your glutes and quadriceps.
• Control the eccentric (return) phase of both the lunge and the row, resisting the sled's momentum to increase time under tension and muscle activation.

Common Mistakes

• ×Rounding the back during the row: Fix this by keeping your chest proud and shoulders pulled back, focusing on squeezing your shoulder blades together as you pull.
• ×Losing balance in the lunge: Fix this by maintaining a hip-width stance with your feet and engaging your core, focusing your gaze forward on a fixed point.
• ×Letting the sled slam back: Fix this by controlling the sled's return with your pulling muscles, maintaining tension throughout the entire movement rather than letting it recoil freely.