Barbell Rowing variation: Pendlay row
Barbell rowing is a must-have classic exercise in the gym. It can help us build strong back muscles, improve your core strength, and train your back shoulders and elbow flexors!
There are many variations of barbell rowing. Different grips, grip distances, and angles will have different effects. Today I want to introduce to you a classic variation of barbell rowing: Pendlay rowing
The Pendlay row is a variation of the barbell row, named after the famous weightlifting coach Glenn Pendlay
Unlike the traditional barbell row, you will pull the barbell up from the ground to complete each step. After each movement, return the barbell to the ground.
Advantages of Pendlay rowing:
Compared with traditional barbell rowing, Pendlay rowing can be used as a great auxiliary training to help you train your back, hips, and improve your core stability to help you improve your deadlift and weightlifting strength!
Difficulty of rowing: You must have excellent muscle control, core stability and hip flexion range of motion!
The following is the process and precautions for performing Pendlay rowing
1. First select the appropriate barbell weight and then place it on the floor
2. Bend your hips and lean over, grasp the barbell with a grip about shoulder width
3. The posture is the same as the deadlift, your back is straight, your hips are about the same height as your shoulders, your hips and legs are tight, and you step on the ground. , then grab the barbell and maintain tension!
4. Then activate your back, quickly pull the barbell up to your chest, then lower the barbell in a controlled manner and return to the ground.
Notes:
1 .Unlike ordinary barbell rowing, it is best to use explosive and fast movements to pull up so that the barbell moves at a high speed.
2. Make sure your spine is in a stable and neutral position, and don’t hunched over or push your back!
3. Choose a weight of 6-10RM
4. Place Pendlay rowing training after your main strength training