and ughh still confused on these pendlay rows, lemme see if i got this right…
-body parallel to the floor (or as close as i can, my hamstrings are not that flexible)
-knees bent
-arched back
-the weight starts from the floor on every rep, and is rowed to the chest, squeezing shoulder blades at the top, with little to no momentum from the body
right? basically like a bent over bb row but more bent over and brought higher?
ughh what happened to regular old bb rows haha jk
Ed Coan can do Pendlay Rows with 545. smashes face into the keyboard
[quote]hungry4more wrote:
To akuma, and everyone else that gives a shit, here’s how I do BB Rows.
This was 475x10, a 1 rep PR, and yes, there is body english 
As far as I’m concerned, the important part with these is that you feel it in the intended muscles (whole upper back area), and your spine doesn’t round. [/quote]
Aye, thats what my heavy ones look like. The lighter ones are a bit lower. I find as i get heavier, i tend to raise my body slightly
Could pendlay rows with a db work? Or would they even be called pendlay rows anymore? haha
I tried em today and did em just like you would with 1 arm rows…accept I pulled from the floor, elbow out etc.
Akuma or anyone else, ever try T-bar rows with a rope attachment? I just moved the metal attachment part out from the center and it felt great, not too straining on the lower back but really good stretch/ROM. Unfortunately I didn’t really feel my back was as taxed as when I do heavy DB rows but I also did less sets, this morning my upper back is a little sore though.
[quote]pumped340 wrote:
Akuma or anyone else, ever try T-bar rows with a rope attachment? I just moved the metal attachment part out from the center and it felt great, not too straining on the lower back but really good stretch/ROM. Unfortunately I didn’t really feel my back was as taxed as when I do heavy DB rows but I also did less sets, this morning my upper back is a little sore though. [/quote]
I’m not rowing 7+ plates with a rope, lol.
Not a firm enough foundation for me to feel safe.
Maybe a warmup set… I dunno.
[quote]countingbeans wrote:
[quote]pumped340 wrote:
Akuma or anyone else, ever try T-bar rows with a rope attachment? I just moved the metal attachment part out from the center and it felt great, not too straining on the lower back but really good stretch/ROM. Unfortunately I didn’t really feel my back was as taxed as when I do heavy DB rows but I also did less sets, this morning my upper back is a little sore though. [/quote]
I’m not rowing 7+ plates with a rope, lol.
Not a firm enough foundation for me to feel safe.
Maybe a warmup set… I dunno. [/quote]
I suppose someone could get a chain, attach handles on either end, and put that around the bar.
having trouble with rowing and feeling my lats:
tried pendlays- brunt is on the spinal muscles and sometimes traps and not lats.
tried bent over (non parallel) rows- same issue, but some distribution to the lats.
tried underhand bent over rows- a little better, pulling to upper abs as usual
tried underhand bent over rows pulled LOWER (closer to waist)- i believe this worked, but only have done this yesterday so still trying to figure out if it actually was any good.
suggestions? erector-heavy lifter here
[quote]kickureface wrote:
having trouble with rowing and feeling my lats:
tried pendlays- brunt is on the spinal muscles and sometimes traps and not lats.
tried bent over (non parallel) rows- same issue, but some distribution to the lats.
tried underhand bent over rows- a little better, pulling to upper abs as usual
tried underhand bent over rows pulled LOWER (closer to waist)- i believe this worked, but only have done this yesterday so still trying to figure out if it actually was any good.
suggestions? erector-heavy lifter here[/quote]
Sounds like you have a bad mind-muscle connection with your upper back. For a few weeks/months/whatever it takes, use very light weight, and focus on contracting the desired muscles HARD, and doing the exercise in the manner that allows you to feel those muscles maximally. Over time, GRADUALLY start adding weight again to exercises as you feel more comfortable with them. It WILL be humbling, but good in the long run.
[quote]hungry4more wrote:
[quote]kickureface wrote:
having trouble with rowing and feeling my lats:
tried pendlays- brunt is on the spinal muscles and sometimes traps and not lats.
tried bent over (non parallel) rows- same issue, but some distribution to the lats.
tried underhand bent over rows- a little better, pulling to upper abs as usual
tried underhand bent over rows pulled LOWER (closer to waist)- i believe this worked, but only have done this yesterday so still trying to figure out if it actually was any good.
suggestions? erector-heavy lifter here[/quote]
Sounds like you have a bad mind-muscle connection with your upper back. For a few weeks/months/whatever it takes, use very light weight, and focus on contracting the desired muscles HARD, and doing the exercise in the manner that allows you to feel those muscles maximally. Over time, GRADUALLY start adding weight again to exercises as you feel more comfortable with them. It WILL be humbling, but good in the long run. [/quote]
shit… the last page or so has finally convinced me my mind muscle connection really is THAT bad. back to high(er) reps it is, i guess
/epiphany
[quote]MAF14 wrote:
[quote]hungry4more wrote:
[quote]kickureface wrote:
having trouble with rowing and feeling my lats:
tried pendlays- brunt is on the spinal muscles and sometimes traps and not lats.
tried bent over (non parallel) rows- same issue, but some distribution to the lats.
tried underhand bent over rows- a little better, pulling to upper abs as usual
tried underhand bent over rows pulled LOWER (closer to waist)- i believe this worked, but only have done this yesterday so still trying to figure out if it actually was any good.
suggestions? erector-heavy lifter here[/quote]
Sounds like you have a bad mind-muscle connection with your upper back. For a few weeks/months/whatever it takes, use very light weight, and focus on contracting the desired muscles HARD, and doing the exercise in the manner that allows you to feel those muscles maximally. Over time, GRADUALLY start adding weight again to exercises as you feel more comfortable with them. It WILL be humbling, but good in the long run. [/quote]
shit… the last page or so has finally convinced me my mind muscle connection really is THAT bad. back to high(er) reps it is, i guess
/epiphany[/quote]
When you are doing work specifically to elicit a better mind-muscle connection, it actually doesn’t need to be high reps. It may even be better to go lowish reps, stopping pretty well short of failure. Think about it; if you can BB row 225x20 with somewhat strict, but your lower back is getting far more of a workout than your upper back…try 185x10. You aren’t shooting for exhaustion. You are working to A) develop good form patterns/habits, and B) avoid, at all costs, fatiguing any other muscles in the process.
As soon as you’re feeling it significantly anywhere but the intended muscles, end the set.
I recently had some soft tissue work done which has amazingly allowed me to do 1 to 3 pull ups with my chin passing (or at least getting up to) my hands. Previously i would have restricting bicipital pain. I’ve usually only done sets of pull ups greather than 8 reps but without a lot of ROM at the top.
Do you guys think its a good idea to whip out as many reps as I can over an extended period (eg. 1 to 3 reps over 10+ sets)? I’ve been able to do pull ups but never get my chin nor chest to the bar and i’m being kinda mental thinking i’ll be lacking development if i don’t get myself doing them right.
thanks h4m
should i continue to do the waist rows or revert to a more standard high ab row with more focus on the batwings
[quote]kickureface wrote:
thanks h4m
should i continue to do the waist rows or revert to a more standard high ab row with more focus on the batwings[/quote]
I’ve never seen anyone but small people row to their upper abs, just sayin. DONT HATE THE WAIST!
[quote]waylanderxx wrote:
[quote]kickureface wrote:
thanks h4m
should i continue to do the waist rows or revert to a more standard high ab row with more focus on the batwings[/quote]
I’ve never seen anyone but small people row to their upper abs, just sayin. DONT HATE THE WAIST![/quote]
Agreed. As far as lats go, the only “Row” that does any good in my opinion is pendlay rows. Aside from that, stick wtiht he rack chins, pullup variations, and pulldowns for width.
[quote]hungry4more wrote:
[quote]eyegainweightbig wrote:
ok gotcha, so maybe around the lower abs area?[/quote]
Yes. As a rule of thumb, the higher up you bring the bar, the more it works the lats. [/quote]
hmm i’ve been doing BB rows bringing the bar to the upper-ab area (to hit my lats)
H4M and Way, since you’re bringing the bar lower what are you mainly trying to hit with that style of rows?
[quote]hungry4more wrote:
[quote]MAF14 wrote:
[quote]hungry4more wrote:
[quote]kickureface wrote:
having trouble with rowing and feeling my lats:
tried pendlays- brunt is on the spinal muscles and sometimes traps and not lats.
tried bent over (non parallel) rows- same issue, but some distribution to the lats.
tried underhand bent over rows- a little better, pulling to upper abs as usual
tried underhand bent over rows pulled LOWER (closer to waist)- i believe this worked, but only have done this yesterday so still trying to figure out if it actually was any good.
suggestions? erector-heavy lifter here[/quote]
Sounds like you have a bad mind-muscle connection with your upper back. For a few weeks/months/whatever it takes, use very light weight, and focus on contracting the desired muscles HARD, and doing the exercise in the manner that allows you to feel those muscles maximally. Over time, GRADUALLY start adding weight again to exercises as you feel more comfortable with them. It WILL be humbling, but good in the long run. [/quote]
shit… the last page or so has finally convinced me my mind muscle connection really is THAT bad. back to high(er) reps it is, i guess
/epiphany[/quote]
When you are doing work specifically to elicit a better mind-muscle connection, it actually doesn’t need to be high reps. It may even be better to go lowish reps, stopping pretty well short of failure. Think about it; if you can BB row 225x20 with somewhat strict, but your lower back is getting far more of a workout than your upper back…try 185x10. You aren’t shooting for exhaustion. You are working to A) develop good form patterns/habits, and B) avoid, at all costs, fatiguing any other muscles in the process.
As soon as you’re feeling it significantly anywhere but the intended muscles, end the set. [/quote]
good points, ill give that a try. thanks
[quote]MAF14 wrote:
[quote]hungry4more wrote:
[quote]eyegainweightbig wrote:
ok gotcha, so maybe around the lower abs area?[/quote]
Yes. As a rule of thumb, the higher up you bring the bar, the more it works the lats. [/quote]
hmm i’ve been doing BB rows bringing the bar to the upper-ab area (to hit my lats)
H4M and Way, since you’re bringing the bar lower what are you mainly trying to hit with that style of rows?[/quote]
Rhomboids primarily, traps, spinal erectors, and lats secondary. Most people seem to have pretty pathetic rhomboids, and I attribute a lack of heavy DB/BB rows done properly as the reason why.
[quote]hungry4more wrote:
[quote]MAF14 wrote:
[quote]hungry4more wrote:
[quote]eyegainweightbig wrote:
ok gotcha, so maybe around the lower abs area?[/quote]
Yes. As a rule of thumb, the higher up you bring the bar, the more it works the lats. [/quote]
hmm i’ve been doing BB rows bringing the bar to the upper-ab area (to hit my lats)
H4M and Way, since you’re bringing the bar lower what are you mainly trying to hit with that style of rows?[/quote]
Rhomboids primarily, traps, spinal erectors, and lats secondary. Most people seem to have pretty pathetic rhomboids, and I attribute a lack of heavy DB/BB rows done properly as the reason why. [/quote]
honestly i think thats something everyone does early on. I remember back when i thought Back = Lats, and thats it lol.
^^true for most people, yes. Thankfully, I stumbled across an article or two from another website early on that pointed me int he right direction. Maybe that’s why my back is my best bodypart, cuz it had an early start.