Barbell Bent Over Rows

Training Powerlifting
41

[quote]Hanley wrote:
Bill Roberts wrote:
It would be helpful to use words clearly.

A Pendlay Row is a row done the way Pendlay has laid out.

Done totally differently than his rowing method, it is not a Pendlay Row.

The bar being returned to the floor alone, but there being no other similarity, does not make it a “Pendlay Row.”

Care to fill us in one the proper method for a Pendlay Row so???
[/quote]

Hopefully the above is a picture of the start position.

Pendlay’s own words, edited only to shorten:

Start with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back.

You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows.

This works because the lats actually extend (arch) the middle back in addition to other functions, just like with glute-ham extensions compared to leg curls. You always get a stronger contraction when you move both the origin and insertion of a muscle, flexing it from both ends so to speak.

The bar returns to the floor after each rep. The bent row is actually best done as an explosive movement and the bar is moved fast. I have trained many people who could do this exercise with 350 or more lbs.

I myself have done reps with 425, Ed Coan, who also knows how to do them properly, has done reps with over 500lbs without his back ever coming above parallel with the ground.

Look at an anatomy chart. If the scapula and upper-arms are held in a constant position, shortening of the lats WILL result in arching of the middle and upper back. I AM NOT saying that the lats are primarily responsible for upper back flexion. What I am saying is that they can assist in this.

I also HAVE done EMG work on various different rowing techniques. And there is not doubt that rows performed as I describe them will activate the lats more completely than done any other way I have ever seen.

42


Finish position

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Thanks!! Seems like a pretty interesting concept!

44

sfw

45

[quote]Hanley wrote:
Thanks!! Seems like a pretty interesting concept![/quote]

Yeah, the Pendlay Row is cool.

Certainly not the only valid and productive way to row – I didn’t mean any implication that it is – but it’s a very particular and well-thought-out technique that has its advantages.

46

[quote]maraudermeat wrote:

this is what is comical about the internet. you would NEVER in a million years walk up to me in the gym and tell me my form is crappy or that i’m giving out bad advice becuase you know that i would take your scrawny ass over my knee.[/quote]

Hahahah, thank you for that.

47

[quote]TYPE2B wrote:
tuchavito wrote:
TYPE2B wrote:

Idalberto Arranda uses his calves as a trampoline when he’s squatting. Just because he extremely strong doesn’t mean he’s doing things right. If Ed Coan told me to round my lower back when squatting I’d slap him.

lol.[/quote]

Ed Coan would not waste time on your cocky ass.

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There is the Ignore feature.

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[quote]TYPE2B wrote:
maraudermeat wrote:
here’s how i do them. i take a wider than shoulder width grip. i’m sure to keep my lower back from rounding and i pull the weight back into my gut. i think you should do them in a way that lets you use as much weight as possible while still protecting the lower back without a huge amount of swing. this is a mass builder and a little body english is expected. those that believe in slow reps with “perfect” form are always small and weak.

I don’t care who you are, your form sucks ass… Either way, you’re still strong…

Rows, either pendlay style, bent style, whatever, should never be done with momentum. You are not trying to train your lower back dynamically. This movement should be done super strict, cause after all, you’re trying to add mass on your upper back. Let us think of it this way, many people consider barbell curls to be one of the best exercises to build your biceps, and yet, none of these people recommend any “body english”. Same thing with rows. They should be done strict, and the only type of action that your posterior chain should be involved with is isometric, NOT DYNAMIC!

…Even though you gave out a crappy advice, you’re still one of the strongest people ever! You’re still awesome so please don’t worry.[/quote]

I believe that if you want to be a critic, provide constructive Criticism. The need for bashing another member is not necessary. M&M ( maraudermeat) as I will call him, no relation to or offense meant, gave his take on how he performs the exercise. This member is large and has put up some impressive numbers when it comes to lifting. He has to have some knowledge.

But, if you care about how others perceive you, then it would probably be better if you change your virtual image and present yourself properly. Provide your opinion in a professional manner and not as an imature child. Please note, I am not calling you imature, I am stating that your actions are imature. Please note the difference. I’m even guessing that you may have something worth while to say if you stop bashing people and show a little humility and professionalism. You are already on a lot of people’s shit list so why keep up the same antics?

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I think I’m going to listen to the big guy who rows what many people would consider a decent deadlift…

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I’ve been doing them with an underhand grip for a while, don’t know why.

In terms of using the most weight, what is the best? Standard overhand grip, or a underhand grip?

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paraphrasing here

guy posts on one of his DB Row youtube vids complaining about his bad form and how all the big guys that he sees use terrible form

Matt Kroc: hmm all the biggest guys use bad form, you might be onto something there…

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As long as your lumber spine stays relatively neutral, I say fuck form. More weight = more strength = better results. Body english is fine as long as form doesn’t go to complete shit, absolutely strict form isn’t always the best way for results.

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[quote]fabiop wrote:
Cheeky_Kea wrote:
I thought rounding the back on these was a big no no, but most seem to not care and are just hauling some big fuck off weight.

Maybe I will stop being so pedantic with arching my back instead of rounding it and my weight will go up.

Am I wrong?

I think you’re a little confused…it’s not about rounding/arching lower back, but about using a little legs/lower back drive to get the bar moving. Arching lower back is for safety reason (I strained a spinal erector on heavy BB rows for loosening my arch…).

The big guys on the vids keep an arched back (as long as I can see), and use leg drive to pull bigger weights. As usual, weaker guys (actually ONE weak guy) start pissing everybody off…(I think you understood who I’m thinking of :)[/quote]

Thanks for that bud. :slight_smile:

I do realise keeping your back arched is for safety reasons.

I guess I am just experimenting with a bit more looseness in form at the moment in order to handle more weight.

I have currently hit a ceiling of 100kg.

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Sorry for asking the same question again, but what is the best type of grip in terms of moving the most weight? Overhand, or underhand?

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[quote]Fishsticks wrote:
Sorry for asking the same question again, but what is the best type of grip in terms of moving the most weight? Overhand, or underhand?[/quote]

For me it’s overhand. In addition, from all the videos and talking to other guys do rows, they tend to pull more weight overhand.

57

[quote]maraudermeat wrote:
here’s how i do them. i take a wider than shoulder width grip. i’m sure to keep my lower back from rounding and i pull the weight back into my gut. i think you should do them in a way that lets you use as much weight as possible while still protecting the lower back without a huge amount of swing. this is a mass builder and a little body english is expected. those that believe in slow reps with “perfect” form are always small and weak.

[/quote]

Wow! That’s extremely impressive!

I can’t get anywhere close to that weight with deads or even shrugs without complete grip failure. I’ve switched to a mix-grip, which has helped, but I might have to go with some wraps, but I really need to develop that grip strength IMHO, as that’s what’s lacking for me.

Was that raw or with a belt on? Just wondering if it’s recommended to use a belt for exercises like the rows, due to the stress that can be placed on the lower back?

Damn nice lift for reps, damn nice!

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LOL @ all people on youtube bashing on maraudermeat form … “He gys im 150lbers and I told you rowing that way is shitty form” His form was perfect.

Great Strength, my max squat is still 20 pounds lower than this !

Do you believe, strength/mass wise, wide grip over closer grip for rowing ? Or is it just your personal preference ?

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[quote]Smallfry69 wrote:
maraudermeat wrote:
here’s how i do them. i take a wider than shoulder width grip. i’m sure to keep my lower back from rounding and i pull the weight back into my gut. i think you should do them in a way that lets you use as much weight as possible while still protecting the lower back without a huge amount of swing. this is a mass builder and a little body english is expected. those that believe in slow reps with “perfect” form are always small and weak.

Wow! That’s extremely impressive!

I can’t get anywhere close to that weight with deads or even shrugs without complete grip failure. I’ve switched to a mix-grip, which has helped, but I might have to go with some wraps, but I really need to develop that grip strength IMHO, as that’s what’s lacking for me.

Was that raw or with a belt on? Just wondering if it’s recommended to use a belt for exercises like the rows, due to the stress that can be placed on the lower back?

Damn nice lift for reps, damn nice![/quote]

i put the belt on at 405. all sets before it are without. if you keep the knees bent, force your hips back and keep your chest high, the lower back is very safe. even if i was to round the lower back some, there ain’t a weight that i could row that’s going to hurt my lower back. i train my lower back, obliques and abs to handle crazy weight.

60

[quote]ChristopheD wrote:
LOL @ all people on youtube bashing on maraudermeat form … “He gys im 150lbers and I told you rowing that way is shitty form” His form was perfect.

Great Strength, my max squat is still 20 pounds lower than this !

Do you believe, strength/mass wise, wide grip over closer grip for rowing ? Or is it just your personal preference ?[/quote]

i leave all those negative comments up so i can get a good laugh. plus it’s gotta be theraputic for all the pencil necks out there that don’t have the balls to say it to us meatheads in person.

definitely go with the wide grip if you are looking to put mass on the back. it shortens the range of motion and gives you better leverage over the weight. this all adds up to rowing heavier weight. rowing heavy weight for reps will give you a back big enough to have your own group of haters on youtube:)