Diagrams for Pendlay row?

hill8570

I'm getting really disgusted with my Pendlay row form -- I only seem to feel it in my lower back (bad!) and my triceps, and no matter how I try to flex / pinch my upper back on the pull-up I can't feel a damn thing in my lats.

Anyone know any good diagrams / discussions of the mechanics of the Pendlay row? Unfortunately, Starting Strength (my go-to reference for most lifts) doesn't cover the Pendlay, and videos just don't seem to click with me.

Cherimoose

Try to post a form-check video of yourself here, viewed from the side, at waist level. You might be doing something not mentioned in the tutorials.
The "triceps" you feel might be the attachment point of the lats.

hill8570

kk, I'll try to get someone to take a video. I'm also wondering if I'm doing the motions in the wrong order. Right now I use my arms and try to finish with an upper-back flex once the elbows are going back. By some descriptions, I should be doing the upper-back flex as the initial lift, and then continue with the arms. Tomorrow's a lift day; I'll have to play around with it a bit.

ninerbuff

Focus on trying to "touch" your elbows behind your back when you row (regardless of row).

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JoRocka

Remember - it's and explosive lift. rather than a muscled lift- so it's out and out going to feel different.

I'd really get a video of yourself- you might be able to self correct once you watch it.

dbmata

Yeah, I was pounding those yesterday, felt nothing in my lower back. When I do them, I hit them hard, feet a little wider than shoulder, hands at my dl position, and the pull + a little back flex happens at the same time, the back flex stops, but the pull continues until I can't get that bar up further, then back to the ground to reset.

JoRocka

I think one of the things so is really keeping the hips low- and the pelvis locked with the spine in that flat back position- most of the time that low back stuff starts happening with the pelvis tips in/under to the front and the hips come up.

You might just need to go down in weight to.

dbmata

hm, low hip... op, you keeping straight legs or flexed knees? I do flexed knees, personally and keep them flexed the whole time.

hill8570

dbmata wrote: »

hm, low hip... op, you keeping straight legs or flexed knees? I do flexed knees, personally and keep them flexed the whole time.

Mildly flexed (just enough to reach the bar). Not flexed all the way to the bar like I would for a deadlift.

dbmata

then you should be ok, when you address the bar, what is your back like?

Any rounding anywhere?

hill8570

dbmata wrote: »

then you should be ok, when you address the bar, what is your back like?

Any rounding anywhere?

I'm trying to set up a flat back (I actually try to stick my butt up as much as possible to try to keep from rounding my hips), but a video would tell the tale...my kinesthetics tend to leave a lot to be desired.

dbmata

Same here. I keep a small arch in the lower back, and focus on keeping that the whole time, and with upper back, I sometimes round, and I sometimes keep my shoulders back before the start of the lift. PT suggested both.

If you aren't maintaining rigidity though, regardless of how you set up, I think you might be inviting the lower back pain. How is your rigidity? (Should I take you to dinner before asking that?)

hill8570

dbmata wrote: »

Same here. I keep a small arch in the lower back, and focus on keeping that the whole time, and with upper back, I sometimes round, and I sometimes keep my shoulders back before the start of the lift. PT suggested both.

If you aren't maintaining rigidity though, regardless of how you set up, I think you might be inviting the lower back pain. How is your rigidity? (Should I take you to dinner before asking that?)

I've been trying to keep my working weight low enough that I can keep the whole posterior chain rigid, but I suppose there might be a bit of movement. Might deload another 5 or 10 while I play around with form.

dbmata

Yeah, maybe try it with a weight belt on loosely, just to help with the cuing?