This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
The single cable scissor squat and row works the legs and back in unison, training strength, coordination, and balance. For this variation, you'll focus on controlled speed as you do the combo exercise.
Set up a cable row with a single-hand-grip attachment at the lowest height setting (just off the floor). Stand upright about four feet from the cable row machine, holding the grip attachment with your left hand. Make sure your left arm is straight and angled down toward the base of the cable row machine. Scissor your legs so that your right leg is bent slightly in front of you and your left leg is bent slightly behind you. Your left heel should be slightly off the floor (see Photo 1).
- From the starting position, do a scissor squat quickly downward. Your front knee should be directly over your ankle, and your back heel will come fully off the floor. Keep your back straight and shoulders back as you lower down. Try to take your back knee as close as possible to the floor without compromising your form (see Photo 2).
- When you reach the bottom of the squat, reverse position and come back up to the starting position, powering through your legs (see Photo 3).
- As soon as you are standing, perform a single-arm cable row with your left arm by pulling the cable as far back as you can using your back muscles. Again, do this with speed and power. Focus on retracting your left shoulder blade by wrapping your elbow back towards your spine (see Photo 4).
- When you have brought the cable back as far as you can, reverse direction and bring the cable back to starting position (see Photo 5).
- After you have finished your repetitions with your left hand, switch the cable to your right hand, place the left leg forward, and repeat.