Form check - Pendlay Rows

[tblodg15]

I started a new training block 8 weeks ago and am doing Pendlay rows for the first time ever (have done normal bent over rows, t-bar rows, cable rows etc...). I started with 135 for 3 sets of 6 reps and have been adding 5 lbs each week. Tonight I did 170 for 3 sets of 6 reps and now that the weight is starting to get heavy I thought I would ask for a review of my form.

This video is the 2nd of 3 sets of 6 reps with 170 lbs with an RPE of 6 to 7.

https://www.youtube.com/watch?v=bPWlmPldPWs

[tblodg15]

And yes I am still rocking the workout crocs on upper body days!

Also wanted to add that I do Pendlay rows for 3 sets and pulldowns for 3 sets on "Upper A" and then do normal bent over rows for 3 sets of 10 and chin-ups for 3 sets on my 2nd upper body day.

[ironwill2008]

Looks good. Don't allow yourself to stand more and more upright as you gradually progress the load over time.

[bodyhard]

Looks good, the only thing I would say if you want to target your lats more pull the bar into your stomach and try not to flare your elbows, keep them close to the body.

[adamgentile]

Looks good to me. What is the difference between these and regular bent-over barbell rows?

[ironwill2008]

Looks good to me. What is the difference between these and regular bent-over barbell rows?

Pendlay Row is performed with the upper body as close to parallel to the floor as possible. Each rep starts---and stops---with the bar on the floor for a half-count. Glenn Pendlay has stated that it's primarily a strength exercise (as opposed to the usual Barbell Row that bodybuilders use), but generally speaking, a stronger muscle will also be a larger muscle.

[YoelDovid]

Only pointer I'd make is to keep the hips still and the hip angle constant. I believe Glenn explained on his forum, back when it existed, to contract the middle back during the concentric portion so the shoulders raise by arching, rather than using hip and leg momentum.

And can I just say, I hope I'm in the shape you are when I hit 50!

[tblodg15]

Thanks everyone for your time and feedback, it is appreciated!

[tblodg15]

Only pointer I'd make is to keep the hips still and the hip angle constant. I believe Glenn explained on his forum, back when it existed, to contract the middle back during the concentric portion so the shoulders raise by arching, rather than using hip and leg momentum.

And can I just say, I hope I'm in the shape you are when I hit 50!

Thanks man!

I am trying not to use any momentum at all. This is meant to be an explosive movement and my hips move a little even with almost no weight on the bar because I am exploding.

But this is why I asked for input because I am not familiar with this lift. I also do normal bent over rows with a little lighter weight and higher reps and with that one I go slower and I don't think my body moves hardly at all. But I have not recorded my normal bent over row so maybe I will on my next upper body session this week.

[YoelDovid]

No problem.

The way he explained it (and a few others on the forum) was to contract the whole upper back to bring the weight up explosively, without jerking. Keep the hip and knee angles locked, and it's akin to a short RoM hyperextension with a row (if that makes sense?) So the back arches up as the bar is pulled cleanly from the floor. The best start position is torso parallel to the floor.
I believe he originally intended it as an exercise to aid in the snatch and clean, although truth be told, I never found it that helpful for those and dropped it after a few months of experimentation. Actually, I found pull ups to be far more helpful in stabilising the back, especially in the C&J.
I can say however, it really did help strengthen my upper back without straining my lower back.

[adamgentile]

Pendlay Row is performed with the upper body as close to parallel to the floor as possible. Each rep starts---and stops---with the bar on the floor for a half-count. Glenn Pendlay has stated that it's primarily a strength exercise (as opposed to the usual Barbell Row that bodybuilders use), but generally speaking, a stronger muscle will also be a larger muscle.

Thanks! I'm 5'11" with long arms, doesn't seem like an easy move for somewhat tallish people.

[ironwill2008]

Thanks! I'm 5'11" with long arms, doesn't seem like an easy move for somewhat tallish people.

If they're done correctly, Pendlays aren't easy for anyone. If you want to give them a try, but your arm length reduces your effective ROM, try standing on a short (maybe 4" or so) riser or platform of some sort, like this stepbox so you can get your back closer to parallel to the floor:

[adamgentile]

If they're done correctly, Pendlays aren't easy for anyone. If you want to give them a try, but your arm length reduces your effective ROM, try standing on a short (maybe 4" or so) riser or platform of some sort, like this stepbox so you can get your back closer to parallel to the floor:

Cool.

[DuracellBunny]

My 2c.

Let your lower back and hams tighten from the load before you move the bar. If you are finding it difficult to keep your back horizontal, lean far enough forwards that you can just feel the weight start to transfer to the front of your foot and then move the bar backwards to almost skim your legs as you row.

Taking the box that IW mentioned, you can even start the motion with shoulders slightly below horizontal (so to speak), making the exercise become harder if you try and raise your body, pretty much gluing you in position.

[JimmyJonny]

Thanks! I'm 5'11" with long arms, doesn't seem like an easy move for somewhat tallish people.

The wider your legs are apart , the closer you will be to the floor . The closer your arms are together, the closer you will be to the floor. Play around with both, a few inches will make a difference. Obviously don't go extreme, make sure the lift is done correctly.

[EjnarKolinkar]

https://www.youtube.com/watch?v=ZlRrIsoDpKg


3:10 talks about grip width for right position. Fundamentally people overload the exercise when they start because they have high rowing strength in a elbows close to body more upright row. I think many folks temporarily lack the rear delt, and postural strength to support that higher weight when folded over at the waist with a wider grip. For example I can Yates row a lot more than I can wide grip T-bar row.

Some people explain the Pendlay row like bench pressing in reverse. I think it can be a good visualization cue.

All that said IDK the 'right' way to do them. But you can watch Glenn explain them.