Squatting Cable Rows

Recently I asked you dear readers to tell me what your favorite weight lifting move was. Lori suggested I try the Cable Squat-to-Row. I immediately Googled it to find a video.

Check out this demonstration:

Looks pretty awesome, right? Well I tried it Saturday morning at the gym! But let me back up a bit first…

After my vigorous swim and amazing Greek dinner Friday night I slept like a rock and even slept in a bit too. It was nice to get some extra rest because I knew I’d be running around like a crazy woman all day Saturday. I went to the gym and hopped on the treadmill for a run. I got sucked into Back to the Future on the TV and realized I was already at my mileage limit! It was so cool to run and not be SUPER FOCUSED on my body the entire time. I just zoned out and ran. Awesome. I cannot remember the last time I ran and DIDN’T think “Oh my god is my IT Band hurting?” “Is my leg okay?” “Is this going to hurt my knee?” Incessant worrying. I know.

Guess what else? I felt so good on my run I DIDN’T WANT TO STOP! I looked down and realized I was almost at 2.20 miles–which is my limit for this week–and I felt SAD I had to stop!

I thought “Maybe I should listen to my body and KEEP RUNNING?” I was sooo tempted. But I want to be able to run for real and not have a set-back with my injury. In fact, Friday night Michael and I chatted about our bodies and various injuries and he said, “Wouldn’t rather be able to run 3 times a week at a medium distance and pace instead of only 1 time a week at a hardcore distance/pace?” And he’s right. If I overdo it now and hurt my body to the point where I have to stop for a week I’ll be more depressed than I am now. So I’ll be a good girl and follow Doc’s orders.

After I got off the treadmill I did some stretching before I headed over to the weight room. I didn’t do a lot of weights like I usually do–instead I focused on using just 4 machines and really working those parts of my body extra hard: my chest, my back, my triceps. Then I did as many crunches on the Ab machine as I could do (in the 100’s). I was feeling a good burn when I headed over to the free weights to do my Plie Squats.

I grabbed the 15 pound weight and did 30 Plie Squats. I had a little bit of a quiver in my quads but I didn’t have the burning pain like I did on Wednesday (when it was too soon to be doing them again). I finished with the 8 pound Medicine ball for the Russian Twist, did my stretching and then headed home.

Gym Stats:

Time: 1:36

Calories Burned: 713

I had a great workout. I love my Saturday morning workouts because time usually isn’t an issue. I can spend as much time in the gym as I want, it’s usually not too crowded, and I get to try new moves. Like the Squatting Cable Rows. If you watched the above video clip you have a pretty good idea of what I did. I had some difficulty in the beginning putting the two things together. Have I mentioned I’m uncoordinated? Well I really am. It was a struggle to coordinate the squatting motion with the upper body row motion! I finally figured it out and I did the Single Row instead–focusing on one arm at a time while I squatted, then I switched to the other arm. After I master this I will try doing both arms at the same time.

QUESTION: What is your typical workout at the gym? And have you tried the Squatting Cable Rows?

Author: Lisa Eirene

About Lisa Eirene Lisa lost 110 pounds through calorie counting and exercise. She swims, bikes, runs, hikes and is enjoying life in Portland, Oregon. Her weight loss story has been featured in First Magazine, Yahoo Health, Woman's Day and Glamour.com.

6 thoughts on “Squatting Cable Rows”

  1. I have a fitness room at my apt complex, but it doesn’t have as much as a regular gym, so sometimes I feel a little bit limited (and b/c I don’t quite have the knowledge to come up with workouts to compensate, other than the basic ones). Usually do upper body weights, squats, lunges, leg lifts, 2 leg weight machines, than do cardio- treadmill, elliptical, and stationary bike. Will sometimes add some crunches. I have a small medicine ball that I’ve found some ab exercises for that I’ve used as well.

  2. So I was thinking about your workouts this morning (what? Is that weird?), and, besides being totally impressed with your dedication
    as always, I was wondering how you come up with your routine. When you decided to do weights did you make up a series? Do you go in knowing already what you’re going to work on?

    1. That’s too funny!

      To answer your question when I started doing weights it was solely to keep me busy while I couldn’t run. I was injured, depressed and I knew I needed something other than swimming to incorporate into my workouts. I focused solely on the upper body because of my injury–and even now that I’m healing I still don’t do much lower body weights. Maybe in the future.

      When I go to the gym I know I want to try to run on the treadmill. Depending on availability I do that first (or last). With the weights I focus on my “trouble” areas. For me it’s my stomach and my triceps. I found the machines that worked those parts and focused solely on that — building up the amount of weight slowly. It wasn’t until recently that I started trying new machines and different work outs (and scouring Youtube videos for ideas)!

  3. Yay, congrats on the great great run you had!! Glad you were able to get a worry free run in!
    When I used to have a gym membership I would do 30-45 minutes of cardio & then visit the weight machines.
    I haven’t tried the squatting cable rows, I’m sure I could rig up my resistance bands to do something similiar though!

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