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Pendlay Row

Part of the "Upper Body Pull Video Series" Series

The Pendlay Row starts with the barbell on the ground. The body should maintain a position similar to the bottom of the RDL (Romanian Deadlift), such that the hamstrings are engaged and the chest is over the bar, with the back parallel to the ground.

To obtain this position, start standing, and hinge at the hips, bending over, while simultaneously pushing your butt backwards (much like trying to close a car door with your hands full of groceries). 

Maintaining a perfectly flat back, wrap your hands around the barbell. Without using any momentum from your upper body (keeping the back flat and parallel to the ground the entire time), retract the scapula and row the bar into your upper abdomen, creating contact, and then control the barbell back to the ground.

Once the barbell has stopped, continue to perform reps without any alteration of the torso position, remaining parallel to the ground the entire time.

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