Pendlay Row

  • HOW:  From a standing position lean your trunk to grab onto the barbell with both hands. While holding the hinge, perform a barbell row by driving your elbows back towards your back pockets and hands to your sides. Repeat. Nothing should be moving from your lower body as you lift the load.
  • FEEL:  This should feel like a back workout, specifically the muscles around and in between your shoulder blades, behind your shoulders, and even your biceps. Your glutes, hamstrings, and core muscles will be working as well to hold the hip hinge.
  • COMPENSATION:  Do not lose hip hinge position, do not excessively arch your low back. Try to stay still, only move your shoulder blades and shoulders.

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