Pendlay never claimed to have developed his namesake row, but always said that it was his interpretation of how a bent over row should be performed to get the best results. Unlike how the majority of individuals do the bent over row – from a hanging posture with the weight never hitting the ground – each rep of the Pendlay row begins with the weight on the ground. This imposes rigid form, promotes proper posture, and reduces velocity. Not only does the rigorous form promote proper form, but it also increases its transfer to weightlifting-specific actions and pulls. What are the advantages of the Pendlay row?
Rowing with a pendlay compared. rowing with a barbell
The Pendlay Row is a variant on the Barbell Row in which the weights begin on the ground and the row is completed without the use of the legs. The Barbell Row is quite similar to the Pendlay Row, except that the bar never touches the floor. This results in a significant amount of time spent under tension for all active muscles.
That being said, I'm pretty darn close, and this is one of those things that normally corrects itself after the first exercise as you get into a rhythm. â-and you don't want to land on your shins with each rep. As long as the starting posture has neutral spine, deep hip hinge, and hip/hamstring loaded, you should be OK.
Lift your arms as high as possible during the transfer to optimize back engagement. Then, using the same rotation of hand positions, raise your shoulders and bring your arms back to the beginning position. Throughout this workout, you should be squeezing your lats tightly. Repeat! Are You Looking For A Complete Back Workout?
