Curated Action

Box Squat/Rows

Strength Training

Box Squat/Rows is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration3 min 26 sec

Training Details

0:00 / 3:26
Sourceyoutube.com/watch?v=inMAoE0GY0w
AuthorYouTube creator

Box Squat/Rows

Escalating density training block pairing box squats with Pendlay rows. Performed at about 60% of 1RM, alternating movements in 5-minute sets while keeping every rep explosive and technically sound.

Key points

  • Use 60% of 1RM and do 3 reps per movement, alternating between box squat and Pendlay row.
  • Keep every rep explosive while maintaining technique to avoid too much lactic accumulation.
  • On the squat: sit back, spread, and drive.
  • On the row: latch tight and pull the bar in.
  • Maintain power and technique even when slightly fatigued.

Common mistakes

Letting technique or explosiveness drop as fatigue builds.

Sets: 4Reps: 3 repsRest: 1 minEst. duration: 3 min 26 sec
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