Bent over row

darreneatschicken

Check out this video:

http://www.youtube.com/watch?v=gQBSRBgRLVI

Notice that he doesn't pause at the top. And notice that he does it fast as well. I did the same thing as he did today, and a random guy told me that I should pause when the barbell hits my chest, and hold it there for a second. He also told me that I should lift slower, and descend slower, which contradicts everything in this video.

So my question is: who is right?

ninerbuff

It would depend on what you're trying to achieve. Are you going for strength or trying to build for size? Strength is usually a more explosive movement with a slower movement on the eccentric contraction, while building for size focuses more on the contraction of the muscle (which is why the pause and slower decent) to force blood into the cells.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

darreneatschicken

It would depend on what you're trying to achieve. Are you going for strength or trying to build for size? Strength is usually a more explosive movement with a slower movement on the eccentric contraction, while building for size focuses more on the contraction of the muscle (which is why the pause and slower decent) to force blood into the cells.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

What do you mean by eccentric contraction?

And I am doing stronglifts, so I guess I am going for strength. However, correct me if I'm wrong but strength = muscle

steve0820

In the video shown, he's doing pendlay rows, which start from the floor, and the bar should come to your belly button and not the chest. The thing is, its a harder version for most people, as your bent pretty much 90 degrees, and form is critical. I have no issues with the stop at the bottom, that's good. Just like how most people don't pause and reset on deadlifts, and bounce those plates off the floor.

The more traditional rows are bb rows and yates (not really much difference except for angle), which is more upright, and you can use different grips. For some its just a personnel preference on which one they like better, I do both.

I do agree with the random person, that a little slower might be better, but really more on your way down.

darreneatschicken

In the video shown, he's doing pendlay rows, which start from the floor, and the bar should come to your belly button and not the chest. The thing is, its a harder version for most people, as your bent pretty much 90 degrees, and form is critical. I have no issues with the stop at the bottom, that's good. Just like how most people don't pause and reset on deadlifts, and bounce those plates off the floor.

The more traditional rows are bb rows and yates (not really much difference except for angle), which is more upright, and you can use different grips. For some its just a personnel preference on which one they like better, I do both.

I do agree with the random person, that a little slower might be better, but really more on your way down.

I actually just re-read Mehdi's article on 'how to barbell row: 7 tips to mater proper barbell row form,' and I think I just answered my own questions. For those of you who are interested this is the link:

http://stronglifts.com/how-to-master-barbell-row-technique/

"4. Row Against Your Chest. If the bar doesn’t hit your chest, it’s like doing a partial Squat or half Bench: the rep isn’t completed and you’re not getting the most out of the exercise. So always Row the barbell against your chest. Where exactly? Same position as where you touch the bar on the Bench Press.

6. Open Your Chest. It’s – again – the same position as for the Bench Press: squeeze your shoulder-blades together at the top as hard as you can and open your chest up. Don’t try to hold the weight at the top, that’s all unnecessary nonsense because adding weight builds muscle. Simply pull the weight hard and fast against your chest, and then return it to the floor" (Mehdi).

So you hit the chest with each rep, not your belly button. And you don't hold the weight at the top.

DopeItUp

In the video shown, he's doing pendlay rows, which start from the floor, and the bar should come to your belly button and not the chest. The thing is, its a harder version for most people, as your bent pretty much 90 degrees, and form is critical. I have no issues with the stop at the bottom, that's good. Just like how most people don't pause and reset on deadlifts, and bounce those plates off the floor.

The more traditional rows are bb rows and yates (not really much difference except for angle), which is more upright, and you can use different grips. For some its just a personnel preference on which one they like better, I do both.

I do agree with the random person, that a little slower might be better, but really more on your way down.

Basically this. Just different forms of BB row. The video shows good form for the pendlay row, which is what is prescribed in Stronglifts. So keep doing that.

The slower, continuous-motion barbell row is more of a traditional bodybuilding movement. Slow, controlled movement for maximum time under tension. The pendlay row is more of an explosive, powerlifting-style movement. Similar, but different purposes. It's called Stronglifts, after all. Its focus is explosive, powerful, strength building type movements.

ninerbuff

It would depend on what you're trying to achieve. Are you going for strength or trying to build for size? Strength is usually a more explosive movement with a slower movement on the eccentric contraction, while building for size focuses more on the contraction of the muscle (which is why the pause and slower decent) to force blood into the cells.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

What do you mean by eccentric contraction?

That's the "negative" part of a lift. On a barbell curl for example, the curling up of the bar is the concentric contraction and the barbell being returned to start position is the eccentric. You're stronger on the eccentric contraction than the concentric contraction.

And I am doing stronglifts, so I guess I am going for strength. However, correct me if I'm wrong but strength = muscle

Almost. Lots of body builders have muscle, but that doesn't necessarily mean they are strong. Look at the physiques of powerlifters vs bodybuilders.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

helpfit101

In the video shown, he's doing pendlay rows, which start from the floor, and the bar should come to your belly button and not the chest. The thing is, its a harder version for most people, as your bent pretty much 90 degrees, and form is critical. I have no issues with the stop at the bottom, that's good. Just like how most people don't pause and reset on deadlifts, and bounce those plates off the floor.

The more traditional rows are bb rows and yates (not really much difference except for angle), which is more upright, and you can use different grips. For some its just a personnel preference on which one they like better, I do both.

I do agree with the random person, that a little slower might be better, but really more on your way down.

Yes these are pendlay rows. They should be from the ground and usually with the weight a little heavier. The movement will thus also be a bit more explosive.

Traditional bent-over rows for bodybuilding will be slower and more controlled with a pause at the squeeze.

Whether you do things fast or slow and how many degrees you bent over they all affect you slightly differently. Change things up every now and again. These are all valid exercises. They are all rows. I think it's important to keep it simple. A slower controlled movement with the barbell not touching the floor is simpler. So I would advice that if you're unsure of what to choose.

jimmmer

I do Pendlays on my more explosive upper body day (along with push presses..). I do Yates rows on my other upper body day in a higher rep range.

Each has a purpose and a place depending upon your goals. Since you're doing SL's and the program's designed with pendlays in mind, keep doing them.