What is your most preferred row?

What is your most preferred row? It’s a question I get asked a LOT. The Pendlay row has been used extensively by American weight lifters to vast success and a number of athletes in Australia are starting to report positive results.  

The Pendlay row has a number of key differentiating factors from more traditional ‘back day’ type movements such as the ‘not so bent over row’ and the ‘one arm hip rotational row’ The Pendlay row is NOT a ‘Build giant Lats’ movement, it is a ‘build solid activation and strength of the posterior chain’ movement. 

Tell me your Row!

• The Pendlay row starts and ends each rep from the floor (not the squat rack!)

• The torso remains parallel to the floor

• The movement is performed explosively.

The benefits of the Pendlay row include:

• Since the body is NOT under load at the commencement of the movement it forces the neuromuscular system to rapidly activate a large amount of muscles in sequence

• Maintaining a parallel posture requires activation of the entire posterior and abdominal chain.

• I am not sure where ‘control it bro’ and ‘slower’ came from but those statements have no place in sport performance. Remember, in ANY sport performance training one of the many goals is ALWAYS faster!