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Pushup Position Row with Squat Thrust

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Back

Calories Burned:  493 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Latissimus Dorsi
Secondary Muscles Trained:  Pectorals
Instructions: 
Start: Place a pair of hex dumbbells at the spot where you position your hands while doing a pushup. Grasp the dumbbells with your hands, keeping your arms straight. (Your hands can be slightly closer together than they would be in a traditional high pushup position.) Set yourself in a pushup position, but with your feet apart. Your body should form a straight line from your ankles to your head.

Movement: Row the dumbbell in your right hand to the side of your chest. Lower the dumbbell back down, then row the dumbell in your left hand to the side of your chest. Quickly bring your legs toward your hands to a squat position. Stand up, bringing the dumbbells with you. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. As you squat down, place the dumbbells in the same spots on the floor in front of you. Grasp them with your hands. Kick your legs backward so that you are in a pushup position again. Repeat the exercise.

From the MH Experts: Here's another option: Leave the dumbbells on the ground when you stand up. When you return back to the ground, go into the pushup position and then grasp them in your hands.
Tags:  pushups, Plank, hold, core

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