Pendlay Row

oec:pendlay-row

A strict barbell row variation pulled explosively from a dead stop on the floor with the torso parallel to the ground.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Pendelay Row, Deadstop Barbell Row, Deadstop Row, Pendelay Rows

How to do it

Stand with mid-foot beneath a loaded barbell with standard-diameter plates, feet hip-width apart.
Hinge deeply at the hips until your torso is approximately parallel to the floor, keeping your back flat and knees slightly bent.
Grasp the barbell with an overhand grip slightly wider than shoulder width, with arms fully extended.

Take a deep breath and brace your core, setting your lower back into rigid extension.
Explosively pull the bar off the floor toward your lower chest or upper abdomen by driving your elbows back.
Touch your torso with the barbell without rising up from your hip hinge.
Lower the bar under control back to the floor until it comes to a complete dead stop before starting the next rep.

Inhale and brace your core before initiating the pull, hold your breath through the concentric effort, and exhale as the bar returns to the floor.

Standing up or using leg drive to heave the barbell upward.: Reduce the load and keep your hips and torso locked strictly parallel to the floor.
Rounding the lumbar spine under load.: Set your hips back, engage the hamstrings, and lock your spinal erectors in neutral before pulling.
Bouncing the bar off the floor instead of coming to a full rest.: Let the plates settle completely on the floor to eliminate all stretch-shortening rebound.

Ensure standard-diameter bumper or Olympic plates are used so the bar rests at the correct starting height.
Do not allow the lower back to round dynamically during the explosive pull.

This record: CC-BY-SA-4.0.