Watch the video for clarity. It is less than 2.5 minutes.
Big Take aways:
1- When doing Rows on the Omni the Black ball on the pull cable (used for belt squats / high pulls) MUST be on the correct side of the foot rest. It can create a dangerous situation to have the force of the machine attempt to pull the black ball through the "Y" of the foot rest. The black ball must be on the same side as the client (review the video at 1:20 to 1:45 mark). For a week or so, it will be fine to only use the Alpha (especially for those using F1 for the Row).
2- The 4" connector (pictured below on the left) MUST be used for belt squats. It can be used for the Omni Row exercise as long as the foot position is F2 or F3. The 4" connector gets caught in the Y of the foot stand when in the F1 (closest to the client) position. The 3" connector (pictured below on the right) must be used for the Omni Row when using the F1 foot position.
3- Range of motion will likely be off for clients who have not done the row on the Omni since before 8/25/18. On 8/25, we started using the 3" connector and the Range was likely updated.