How To: Do double handle low-cable speed squats and rows

Learn how to do double handle low-cable speed squats and rows. Presented by Real Jock Gay Fitness Health & Life.

Benefits
Your back and legs are interdependent muscle structures, so why now work them simultaneously? Use a cable machine to add resistance to a squat; follow with a row for your back muscles. You'll combine speed and power to increase the difficulty of this exercise.

Muscles Worked
Legs
Back

Starting Position
Attach single handles to two cables on the low setting of a double-arm cable machine. Stand facing the machine with one cable in each hand, palms facing inward, and your feet hip-width apart.

Exercise
1. From the starting position, sit your hips back in a squat, going as deep as you can while keeping your back flat and your weight in your heels. Do not let your shoulders come further forward than your knees.
2. From the depth of the squat, push up quickly and with power out of the squat back to standing.
3. As you reach the standing position, begin pull both arms back quickly in a row, keeping your elbows low and your arms close to your body and pulling with as much force as you can while maintaining form. Your elbows will come behind you as your hands come toward your ribcage. Keep your palms facing inward as you pull.
4. Return your arms to the starting position as you begin to drop into your next squat. Repeat the squat/row sequence for a total of 12 repetitions of each.