Have I been doing rows completely wrong?

Padzster

Just been doing some reading and realised that what I thought of as bent over rows are actually Pendelay rows. I've been doing these for Stronglifts, but just found out that the bar is supposed to touch the floor after each rep. Is this strictly true? Should I continue with the way I've been doing it or deload and re-learn?

girlie100

Bent over rows are to work your back, mainly the lats. The pendelay row makes it more of a full body work out, and you tend to pull a bit more weight on a pendalay row as its returning to the floor each rep.

I would try them and see how you like them, some people just don't like doing pendelays

Padzster

So if I've been keeping the bar in the air between each rep is that Pendelay or standard?

krokador

You can do either really. Pendlays (from the ground) are a bit harder but more explosive. Bent over rows will put more size on your back but (and I'm not a huge fan of that term) they're less "functional" in a way.

I personally can move more weight doing bent-over rows than Pendlay. Pulling from a deadstop means no momemtum to work off of (kind of like a deadlift). If you keep everything tight and move your upper body little to not at all, it's a lot harder to get the weight up to your chest. But it translates to the oly lifts and to overall body strength a lot more IMO.

So it depends on your goals. The original Strong Lifts I think calls for pendlay rows. Starting Strength actually has you doing Power Cleans after a while, not sure which rows are called for though. And for example, Ice cream Fitness's novice 5x5 calls for bent over rows because the program's main focus is on strength and muscle building. If you're training for athletic activities, I'd say Pendlay is more what you're looking for.

And I hope this is not more confusing than helpful, lol.

katro111

So if I've been keeping the bar in the air between each rep is that Pendelay or standard?

I believe what you've been doing is just your standard bent over row. Personally, I hate Pendlay rows. They're awkward for me and when row day comes along, I usually end up doing 2 MAYBE 3 of my sets as Pendlays then finish off with bent over rows.

Padzster

Thanks for clearing up my confusion!
I will attempt from the ground with lighter weight just to give it a go, but might just stick to my usual bent over ones with the 5x5 program.

lizafava2

Just a quick note to add that if you are doing anything less than 135 you will want to get the bar on a platform or a couple stacked plates so that its high enough

My only motivation to do pendalay rows is to hopefully someday build up to 135 and then it wlll be way less annoying.

krokador

Just a quick note to add that if you are doing anything less than 135 you will want to get the bar on a platform or a couple stacked plates so that its high enough

My only motivation to do pendalay rows is to hopefully someday build up to 135 and then it wlll be way less annoying.

Actually, if you have access to bumper plates you don't need to go to 135. They usually start at 10lbs so 65lbs total can be rowed from the ground I Bumper plates

lizafava2

Just a quick note to add that if you are doing anything less than 135 you will want to get the bar on a platform or a couple stacked plates so that its high enough

My only motivation to do pendalay rows is to hopefully someday build up to 135 and then it wlll be way less annoying.

Actually, if you have access to bumper plates you don't need to go to 135. They usually start at 10lbs so 65lbs total can be rowed from the ground I Bumper plates

They're on my birthday list!

katro111

Just a quick note to add that if you are doing anything less than 135 you will want to get the bar on a platform or a couple stacked plates so that its high enough

My only motivation to do pendalay rows is to hopefully someday build up to 135 and then it wlll be way less annoying.

Actually, if you have access to bumper plates you don't need to go to 135. They usually start at 10lbs so 65lbs total can be rowed from the ground I Bumper plates

Huh, maybe that's why I find them so awkward to do (cuz I'm nowhere near 135 yet, so the 45lb plates won't be making an appearance any time soon)! Today is row day, so I'll try stacking a few plates on each side underneath...

gixbr

Just been doing some reading and realised that what I thought of as bent over rows are actually Pendelay rows. I've been doing these for Stronglifts, but just found out that the bar is supposed to touch the floor after each rep. Is this strictly true? Should I continue with the way I've been doing it or deload and re-learn?

I just wanted to point out something that others didn't mention, for me the big difference between Pendlay rows and Bent over row is that your body should be parallel to the ground with your butt sticking out. I don't worry too much about touching the plates on the ground because I'm still on 80lbs but I go as low as I can.

SezxyStef

this is a video of you guessed it Mr Pendlay showing you how to do one...:drinker:

I use this as reference if I feel my form is breaking down.

When I do rows I feel it in my glutes, hamstrings, lats, delts and to a certian extent my arms...

the girls got bashed last time so I felt it there too...remind me to wear a fitted top on Monday...:bigsmile: since I don't wear a bra working out and my shirt was too big....

redheadmommy

I am nowhere near to the 135 lb, so the pulling from the floor is just not an option. I pull it from the air because of it, and i think it works on waay fewer muscle. Once I reach the 135 lb, I 'll try it from the floor, but that is a long way ahead.

SezxyStef

https://www.youtube.com/watch?v=ZlRrIsoDpKg

Might help if I added the link.

Padzster

Just watched the video - thanks for that. There is no way I will be attempting the Pendlay version - looks rather intimidating! I'll just stick to the normal bent over rows, unless of course I can be convinced otherwise

SezxyStef

Just watched the video - thanks for that. There is no way I will be attempting the Pendlay version - looks rather intimidating! I'll just stick to the normal bent over rows, unless of course I can be convinced otherwise

I suppose it could be seen that way...I have never done bent over rows personally just single arm dumbell rows...which I loved...

These not so much but mainly cause they are hard to progress on...

Here is an explaination from bodybuilding.com

They aren't the same thing. Pendlay rows are a specific type of BB row where you keep your torso parallel with the ground. Many people deload the weight after each rep by touching it to the ground and pausing, like a deadlift.

When most people say BB row, without any other information, they're probably taking about an exercise that is similar or identical to a Yates row, where the upper body is 30-45 degrees from vertical.

There is some difference in muscles worked, but mostly they're the same. Yates/BB row probably works more upper traps. The main difference is that Pendlays are harder for any given weight because you're lifting directly against gravity (straight up) rather than at about a 45 degree angle when you yates row into your hips. Pendlay rows are much harder to cheat on as well. With yates, you can cheat by standing up straighter, and by using leg drive (moreso than pendlay).

You'll probably get more out of pendlay rows, unless you can do yates rows with strict form and stick to it. More people do yates rows, because you can load up a bunch of weight and look tough.

Importantly, Pendlay rows are harder on your lower back muscles, which could be a good or bad thing. If you're doing other exercises that work your lower back, you might want to do yates rows because it'll be easier to keep an arch in your back.

Personally, I only do yates rows because I lack the flexibility to bend over 90 degrees with an arched lower back, and I get a good enough lower back workout doing other exercises. I just make sure to keep my form strict so i'm not cheating.

Padzster

The lower back thing puts me off. I feel my lower back working enough with Stronglifts. I'm quite strict with my form with the normal row - I think!
Thanks for all the info though.

suremeansyes

I just started the program yesterday and did Pendlay rows. My first two sets looked way awkward, but my last three sets were pretty smooth looking and I found my groove.

I pulled up a quick youtube video between set 1 & 2 during my rest to check my body position, hand position, and the movement. Helped me a lot. I'm short, so getting my back parallel to the ground felt awkward at first, like I was crouched all the way down...lol. But as soon as I figured out how to hold my spine, the movement was WAY easier.

Rose6300

https://www.youtube.com/watch?v=ZlRrIsoDpKg

Might help if I added the link.

Thank you for this, and the quote you added a little later. It's very helpful, as I struggle with these. :flowerforyou:

dapunks

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