Back Day – 27 JAN 16

Pendlay Row 3 x 10
superset with
Inverted Row 3 x failure

Metabolic Conditioning:
5 Burpees Over The Bar
10 Sumo Deadlift High Pull
15 V-Ups
20 Kettlebell Swings

It’s difficult to do pulling movements on a carrier with a lack of pull-up bars during a large class in the hangar bay. This is where I have to get creative and think of other pulling motions and movements that this crew can do. I program at least 1 day of pulling out of the week to hit those lats, traps, and lower back.
You don’t see Pendlay Rows too often in a workout. So what is it? Pendlay Rows are named after Olympic weightlifting coach Glenn Pendlay. The biggest difference here is that each repetition must touch the floor. This keeps the back in a horizontal position and allows to work on strength and power development. During a barbell row, you’re more likely to use the hips as moment to pull up again once you extend your arms down. In a Pendlay Row, the movement is more strict with little to no hip momentum upon touching the ground. The barbell should not completely rest until the set is complete.
There’s a few articles out there that references the Pendlay Row. The technique and purpose are all the same. My recommendation is to add it to your routine to change it up, add it to your exercise bank, and get the benefits of not stressing your lower back so much.


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