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Thread: im having troubles with the pendlay rows

  1. #1
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    im having troubles with the pendlay rows

    I cant get the correct form down right. How wide are my feet suppose to be and how low should I be bent over??

  2. #2
    SchModerator ZenMonkey's Avatar
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    Shoulder width, you should be bent over enough so that the end of your ROM is just about at the floor.
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  3. #3
    student of the game Runty's Avatar
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    What Zen said. However, it takes a bit of time to become flexible enough to row off the floor.
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  4. #4
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    Quote Originally Posted by ZenMonkey View Post
    Shoulder width, you should be bent over enough so that the end of your ROM is just about at the floor.
    whats ROM?


    im also having a hard time pulling it all the way to touch my body, is the bar suppose to though below my pecks?
    Last edited by foth; 10-22-2008 at 09:28 PM.

  5. #5
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    bump

  6. #6
    Wannabebig Member
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    ROM is range of motion/movement. depends how far off from your body the bar is. I like to touch but if you are millimeter off then I wouldn't worry. Or drop the weight and get full ROM

  7. #7
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    Bend over and squat so your back is horizontal and you can grip the bar. Try to bend the top portion of your back toward the ceiling( Arch like crazy). Keep your head looking up and forward

    Keep your squat form and pull the bar to right under your pecs and just above your stomach. Make sure you de-load the bar on the floor before the next rep. You should be squeezing your shoulder blades together as much as you can when pulling the bar from the floor. Do not straighten you legs - keep squatting.

    Hope this helps

  8. #8
    Senior Member Daone's Avatar
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    Pull to your stomach not to your chest. Pulling to your chest you will be hitting your anterior delts and traps more. Don't flare your elbows out keep them tight and close to the body, use your arms as hooks and start pulling with your lats not your arms. In other words start by trying to touch your shoulder blades together and you will be pulling with your lats. The lift should not be straight up and down but more of an arch, i.e when you are at the bottom the bar should be leveled with your chest but when you lift, it should be leveled with your stomach,
    Hated by many confronted by none..

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