Squat and pull at once for full-body work in one rep.
Keep your chest tall the whole time, don't let the squat round your back.
This combo hinges you down as your arms reach toward the stack, loading your hamstrings and glutes on the descent, then both drive you back to standing while you row the handles to your ribs. The belly-height cable constantly tries to fold you forward, so the posterior chain works double duty, moving you and holding your torso tall against the pull. It earns its place in circuits and full-body sessions where one station needs to train the pull and the legs together.
Efficiency and conditioning. It links a leg drive to a rowing pull in one rhythm, so it teaches your hips and upper body to work together while racking up full-body volume fast, ideal in circuits or as a finisher.
Start the row as you stand and finish the squeeze at the top, hips lead, hands follow. Rowing from the bottom of the squat turns it into a tangle of limbs and robs the pull of its power.
Around belly height, so the cable pulls straight forward when you're standing tall. Set too high it drags you upright out of the squat, too low and it hauls you into a rounded stoop.
