What's going on nation?
Today we're going to talk about a very underrated exercise to build muscle and strengthen in your back
called the
Pendlay row now unlike traditional barbell bent over rows. The Pendlay Row is an explosive off the ground movement
that's going to help activate some of those deep muscle fibers in your back that you'd otherwise not activate in a
traditional back workout, but before we get started if you enjoy my content
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It's alright guys. I'll still teach you the three golden rules anyways, so let's get started. Golden rule
Number one. The Pendlay Row is not the same as the barbell row guys
Just like the deadlift when it comes to the Pendlay row the eccentric or the negative are
completely irrelevant
This is an explosive movement only focusing on the concentric phase of the exercise
Now generally the eccentric is very important when it comes to muscle growth
But in the case of the Pendlay row this explosive concentric component will help greatly stimulate
muscles that are usually not
Targeted when performing traditional barbell bent over rows. So what's the difference in terms of form?
well for starters you're pulling the weight off the ground and when beginning the movement you want to ensure you're as
Parallel to the ground as possible
then from there you're going to utilize an
Overhand grip and thrust the barbell to about your mid torso
Or just below the chest and as soon as you pull the barbell all the way up
You're going to literally let it drop to the ground and then repeat for reps
So it's coming to a dead stop on every rep guys. Golden rule number two
Don't turn the pendlay row into an upright row guys your torso needs to be parallel to the floor
period now of course your torso angle will slightly change as you keep pulling explosively so you will see
You know a little bit of uprightness
But don't let the Pendlay Row turn into an upright row because your ego took over the movement as muscle fatigue
began to set in
Clean reps are the key to maximizing the benefit of the exercise and if your form is breaking down
You can either stop and rest or lower the weight you have more than just one option
Which is completely tearing apart proper form now
If you want to you can experiment with different grips on the barbell to target different parts of your back, for example
Using a closed grip and pulling the barbell towards your belly
Will target more of your lats and a wider grip while pulling towards your chest will greatly target your upper back and rear
delts
Just keep in mind that the wider your grip the less weight you will be able to use so adjust accordingly
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For a quick refresher on back day and golden rule number 3 keep your knees and lower back safe
The last thing you want to do is lock out your knees and bend over when performing this movement guys
You are essentially going to be in the same
Position as the barbell bent over row and what that means is you're gonna have your knees bent
And you're gonna sit back to help you bend over you're sitting in between your hips
Not bending over and putting all that way in your back sitting back in your hips
this way takes the load off your knees and lower back and places it on your glutes and
Hamstrings. Alright, so make sure you sit back properly. Oh one last thing. I've got a bonus tip for you
Don't save the Pendlay row for the end of your routine. Okay?
This is an exercise meant to push your limits. So there's absolutely
no point in doing it last or even third or even second in your routine if
Incorporated into your current workout. This should be your main lift
And I know some of you are gonna ask why deadlifts aren't first. Well guys
Deadlifts are not a back
Exercise they're a total body strength
Movement. So if you feel deadlifts in your back you are doing them wrong and you should check out my article on deadlifts before
You cripple yourselves
Okay, I can only think of one kind of person that's gonna tell you a deadlift is a back exercise
But I'll let you figure that out
But in general if you exhaust your back with a different exercise first pull-ups or rows, for example
And then decide to throw this in you're gonna be too fatigued to lift
Explosively and overload your back to your fullest potential. That's why you want to do this movement first
So if you decide to do it
Do it first and then proceed with one or two other movements that are gonna target your back
for example
I would lead with the Pendlay row then move into maybe some
Chin-ups or pull-ups and then finish it with a nice slow and controlled
Low row whether I'm doing it seated or actually with the barbell
I hope you guys enjoy the video and like I said
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Guys you don't have to make up new exercises to get better results, and I actually have
hundreds of how-to videos in the playlist over here, but if you want to be able to search by muscle group
I have them all organized in my app Muscular Strength along with photos and quick write ups as well.