Pendlay Rows
David Fleming
I've got a thing about barbells. They’re awesome! If you're keen to get big and strong you should develop a pretty close relationship with one. As such, here is another article describing the correct technique of a great barbell exercise, the Pendlay Row.
Glenn Pendlay is a US Olympic Weightlifting coach. He learned to lift from the great Russian coach Alexander Medvedyev and to top it all, he has a master’s degree in Exercise Physiology. Having produced 90 national weightlifting champions, when he speaks about strength, I listen!
The Pendlay row is a variation of the barbell bent over row. Most bodybuilder types will be used to performing the Dorian Yates style row, where the body angle is high and scapula retraction (pulling the shoulder blades together) is the goal. This variation is much harder and in my opinion a superior lift.
Why?
Traditional barbell rows, if performed correctly, are in a bent over position that utilises an isometric contraction through the entire extensor chain. The bar never returns to the floor. While this is no bad thing it is hard to maintain proper form without rising up higher and higher as the reps continue. The low back commonly takes a lot of the load in this version of the lift and the ensuing tightness in that area tends to be a common complaint.
In the Dorian row, the body angle is very steep. High loads can be used as the overall range of motion is very small. This doesn't lend itself to strength development that will carry over to the dead lift or sporting endeavours.
The Pendlay row is perfect for building strength. You are forced to initiate the lift from a dead stop, each rep with an emphasis on extending a part of the spine that is commonly hyper flexed and with an emphasis on acceleration. The low back is also spared with this variation as it isn't bearing the load over the duration of the rep sequence. Use this lift to help with strengthening the dead lift pull from the floor, strength in extending the thoracic spine, anything that requires pulling or as a sure fire way to add size to your back, especially the lats.
As well as the obvious strength improvements associated with this lift, the requirements of the technique promote good form. The trainee is forced to remain cognitive about the movement. Stopping in between each rep helps to ensure maintenance of alignment and will also aid in following correct breathing patterns. Any movement that trains good hip hinge motion gets my vote. It is important to be able to disassociate hip from lumbar spine (low back) motion. This movement skill has huge carry over to jumping and sprinting, and mastering it will have great impact on your ability to produce power and explode from the athletic ready position which looks like a the mid way stance of a good squat.
How To:
The set up for this movement is as follows:
1: Place your feet under the bar, much like you would for a clean grip dead lift, just not as far under.
2: Push the hips back and bend forward from the hips with as much knee bend as you need to have your spine perpendicular to the floor.
3: Set the hands to a grip a little outside shoulder width.
4: Let the thoracic spine (upper back) round slightly towards the ground.
5: Without any motion from the hips, forcefully rip the bar from the floor by strongly arching the thoracic spine. Continue the rowing motion with the arms and bring the scapulae together.
6: Return the bar to the floor and let the upper back relax again. That’s 1 rep.
Sets and Reps
So, what weight and how many? Let's assume an increase in muscle mass is the goal. As this lift requires a momentary stop start motion it lends itself very well to one of my favourites, cluster training.
First of all make sure you take the time to practice the technique correctly. Use an empty barbell and move slowly. You'll also need feedback and a mirror is only so useful. If you don't have a training partner, consider finding one as another set of eyes to watch your form and scrutinise your technique is invaluable. Failing that, consider buying a video camera and tripod. It’s a lot easier to adjust your technique if you can see what’s wrong.
Once you have mastered the motion begin to load the bar and establish a weight you can lift for 8 clean, tight reps. Keep that weight on the bar and perform the following set and rep structure:
3 reps followed by 10 seconds of complete rest. Repeat the sets of 3 for 5 mini sets, sticking to 10 seconds rest. Upon completion, rest for the optimum amount of time by following my recommendations in the 'periodisation, peripheral vision and range of motion testing' article. Depending on the content of the rest of your day’s workout and total weekly volume, perform 1-3 sets in this fashion. With this method you will be achieving a total of 15 reps with an 8 rep weight!
About the Author
David Fleming is one of London’s top personal trainers. He is obsessed with helping people get stronger and helping people to get More-Athletic. He has studied and learned from the best strength coaches in the world. He is happily married and can lift heavy weights. His mother is very proud of him and he writes a good article.It took him until the age of 30 to pass his driving test, but other than that he is a solid chap.
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