🚨 PENDLAY ROW TUTORIAL
✅ You guys wanted it so there y’all go! I’ll try to be as exhaustive as possible with explaining this exercise. Let’s get into it:
First of all, set yourself up close to the barbell in a “conventional deadlift – like” set up. Hinge at the hips (push them back) until your back is parallel to the ground. It’ll be very important to make sure the spine is neutral with a slight anteriorly tilted pelvis in order to avoid excessive flexion at the lumbar spine, which can be a reason why people have issues with this exercise.
If you simply can’t keep your spine neutral, 2 are the things you can do;
) ✅ Make sure the plates you’re using have the right diameter: 45lb/20kg plates have greater diameter than 20lb/10kg ones, so by using them you’ll be able to start at a spot.
) ✅ You can always put bumper plates under the barbell to raise the BB up, in order to keep a much stronger & safer set up.
When it comes to gripping, I typically suggest using a double over hand, just outside shoulder width. If the grip is an issue, you can use straps to make up for that.
When it comes to performing the exercise, you want to start with a slight protraction of the shoulders, followed by a retraction & pull towards the solar plexus. Drop the weight to the floor and start back.
Breathing: since you’re starting at a relatively disadvantageous position for your back, your erectors spinae will stay isometrically contracted throughout the exercise in order to maintain your back neutral. To increase lumbar stability, you want to make sure your breathing technique is on point too:
Inhale through your diaphragm as you’re retracting your shoulders, then hold and brace your core as you pull. Exhale as you drop the barbell to the floor.
Remember, the Pendlay Row starts from the floor at each rep and focuses on BACK muscles development. Focus on form. No ego, no momenum, no leg/hip drive: focus on isolating your back muscles.