Hey, What's up nation?
Today I'm gonna demonstrate
for you guys how to utilize my cheat and recover method
when doing a pendlay row and now pendlay is an exercise
it doesn't really get a lot of love in the gym
in fact mostly season lifters are the only other people besides myself
that I see utilizing this exercise to its full potential during their back workouts now
For me my back workouts usually start off with a heavy t-bar row
Heavy weighted pull-ups a heavy bent over row or a heavy pendlay row
It's always gonna be one of those exercises and you usually utilize at least two of those
to start off all my back workouts
like I always go with two really heavy compound movements
and what's so great about the pendlay row is
it's gonna force you to really recruit as
Much muscle fiber as possible to perform the movement because each repetition
Comes from a dead stop. I mean, even if you're doing a bent over row
You can still utilize a bit of momentum
Or energy that you've built because the
weight is always moving up and down until you finish all of your set all
Of your reps in your set
When you do a pendlay row you basically pull as much weight as you can off the ground
And then throw the weight back down on the ground and wait for everything to settle and then go again
It's just like a deadlift guys when you deadlift
you're supposed to wait until the weight comes becomes completely
dead before going into your next repetition
Which is why it's so much harder to lift heavier weight
When you stop after each rep versus bouncing when you bounce the weight clearly
It's much easier to do the exercise with a lot more weight on the barbell
So the way you guys perform a pendlay row first
Let's go over proper form proper form is
you want to bend over and keep your upper body as parallel as possible to the ground
And you're gonna grab the barbell with about a shoulder width grip and as soon as you're in place
with as much force as possible as much energy as you can put into the movement you're gonna
Explosively rip the barbell off the ground and thrust into your torso. It's gonna hit between like here
This is like your strike zone. Okay, they're gonna pull that weight off
They're gonna hit your torso and you're gonna fight the negative the whole way down the weights still gonna drop pretty quickly
but you want to fight it as much as you can and really focus on tensing and
Flexing your back as you're doing the movement now
I also want to mention to you guys that when you do an exercise like a pendlay row
When you grab the barbell, you don't want the focus to be like here and pulling from your hand
You want to try to get as much of your back involved as possible. And for those of you with poor mind muscle connection
What you want to do is grab the barbell
But focus on kind of pulling through your elbow and your back and your lat like this, so you're grabbing here
but pulling here
I mean if you wanted to you could even put wrist wraps on just so you don't grab the barbell
so hard that you kind of pull more with your hands instead of your elbow now
To apply this to my cheat and recover workouts guys
It gets intense really quick now, like I said proper form is as parallel as possible
But when you do the cheat reps
you will start to stand up quite a bit and that's okay because you're still
Explosively pulling the weight off the ground and you're still controlling the eccentric portion of the movement
Like I said, the weight is still gonna fall quite rapidly to the ground on each rep
But you're still controlling it as much as possible and all that extra weight from using a bit of momentum
To thrust it into the air and then control down that's gonna be what's going to overload your back
That's what's gonna help us start to see more strength gains and more muscle gains
as soon as you finish eight repetitions
Doing the cheat reps, you're gonna take some weight off and then do eight more
repetitions for the recover and once again guys
recover reps you focus just as much on the concentric phase
as you do on the eccentric phase of the movement to
ensure that you're getting enough volume in so you can see some muscle growth and because we've pre
Exhausted the back so much on the cheat reps
that concentric phase of the recovery is gonna be so much more effective
if you have poor my muscle connection when you drop the weight and go lighter
You're gonna be able to really feel the right muscles moving and on the recover set guys
You're still explosively pulling the weight off the ground
You're just keeping yourself basically perfectly parallel to the floor on every single repetition
So if you want to incorporate this movement into your next workout
I recommend doing it as the first or second exercise in your back routine
And I also recommend that you guys do at least three to four
sets and remember
One set counts as eight cheat reps and eight recover reps
that makes one set and I also recommend that you rest about 60 to 90 seconds in between your sets and I also
recommend
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and if you guys have any questions or suggestions for
exercises that you would like to see how to properly utilize my cheat and recover method on
Make sure you leave those questions down in the comment section below
and as always guys more good stuff coming soon