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.
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.
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