Bent-over row technique

[big valsalva]

Originally Posted by denis

My goal is strength/size.

Searching google there is pendlay rows and starting from a dead start off the ground.Any opinions on these.

Love 'em. The thing about these is they keep your shoulders from relaxing too far forward (if you follow what I'm saying). With the bar starting at the proper height, and a proper bend in the waist, knees slightly bent, your shoulders are more apt to remain locked back in a tucked position. If the weight is kept in check, your focus can be centered on using your back moreso than your biceps. This applies to all rowing motions, and not just Pendlays. Do what you can to keep the motion short, meaning stop before the full stretch position. You'll further lessen bicep involvement that way. Keep your shoulders back throughout. I can't stress that enough. If you let yourself relax into a full stretch, I think you will involve more upper back/rear delt/biceps, plus I've read about increased risk of injury.

Just my two cents' worth. Like always, I'll bow to greater experience. I do wish you the best of luck though. Don't be afraid to start out with modest weights. At least until you can feel the exercise working the targeted area. Then increase slowly. Progress is progress and you'll eventually get to where you need to be. This is a marathon, not a sprint.

If your goal is strength/size, then I think strength coach, Mark Rippetoe summed it up best (I paraphrase): "F*** rows. Do power cleans instead."

[onetiredkris]

if your bent over with your torso parallel to the ground you hit more of your read delts and mid-back.

the more you stand erect (ha) the more upper back/traps come into play.

this is one ware you should go with the most comfortable for yourself, just keep everything tight when your pulling and dont arch your lower back.

[big valsalva]

Originally Posted by onetiredkris

if your bent over with your torso parallel to the ground you hit more of your read delts and mid-back.

the more you stand erect (ha) the more upper back/traps come into play.

this is one ware you should go with the most comfortable for yourself, just keep everything tight when your pulling and dont arch your lower back.

Word.

[BendtheBar]

I know it's been mentioned, but I can generally tell if I'm using too much weight on rows if I can't hold the weight at peak contraction for a split second. Dorian Yates taught me this (not personally, of course).

Some guys stand much more upright than others. I try to go tight back and standing 45 degrees or so. There is a fine line between exploding the weight and forcing the weight. If you can't hold the weight at peak contraction for a split second, generally you're suing too much.

I do explode the weight (at least early in the set when I have more in the tank), but I always pull back the shoulders, then the lats. I spent years focusing on this mind-muscle aspect.

[Grim83]

Originally Posted by BendtheBar

I know it's been mentioned, but I can generally tell if I'm using too much weight on rows if I can't hold the weight at peak contraction for a split second. Dorian Yates taught me this (not personally, of course).

Some guys stand much more upright than others. I try to go tight back and standing 45 degrees or so. There is a fine line between exploding the weight and forcing the weight. If you can't hold the weight at peak contraction for a split second, generally you're suing too much.

I do explode the weight (at least early in the set when I have more in the tank), but I always pull back the shoulders, then the lats. I spent years focusing on this mind-muscle aspect.

i agree here, but form is something that is about as personal as your finger print, i mean everyone has different body mechanics, so good form for one guy can really injure another. for me when i row, i stand up to about 135degrees (the angle than my shoulders hips and feet make) and row the bar to about my lower chest or belly button. I also keep my back arched and give a small pop from my legs to get the weight moving, and then hold the contraction for a sec and then back down.

In almost every exercise i use a quick pop from my legs or hips to get the bar moving, but im so intune with my muscles i know when my targeted muscles are losing their connection, and will terminate the set when the only thing moving the bar is my momentum.

[jslep]

with all the different info thrown at ya it was probably as helpful as a punch in the mouth seein how everyone seemed to have a different idea. i think this is a lift that you really have to find your comfort zone in. the correct form here is not goin to be the same for everyone. get yourself comfortable with a slight bend in the knees and bend your waist to where you like it and pull and squeeze the shoulders together. just try not to move herculean weight or you could hurt yourself real good.

[Rustang]

(not me in pics... I dont have that russian camo style lol)

[RickB]

In my opinion, any time you are using your legs or lower back to start the weight in motion, then you aren't really doing as much weight as you've calculated is on the bar. This IMO again is ego lifting. I say if you are a PL'er do what's necessary to make you grunt and scream, but if you are a bodybuilder, then do it right dammit

[Rustang]

Originally Posted by RickB

In my opinion, any time you are using your legs or lower back to start the weight in motion, then you aren't really doing as much weight as you've calculated is on the bar. This IMO again is ego lifting. I say if you are a PL'er do what's necessary to make you grunt and scream, but if you are a bodybuilder, then do it right dammit

x2 couldnt agree more!

[jhuse2]

Originally Posted by nighttrain

bend over at waist, bend kness slightly hold weight just off the ground arch back and pull with your lats, try to minimize leg usage as much as possible and concentrate on lats and not your biceps.... make sense?

I bend over about 50 or 55 degree and then continue with NT instructions. I hold the weight for a few of seconds on the top end and then release. I do that for as many reps as I can get.