- For Constructing Most Power and Energy: Do three to 6 units of 4 to six reps with a heavier weight.
- For Hypertrophy: Do three to 4 units of six to 12 reps with a lighter weight than above.
- Higher Muscular Endurance: Carry out two to 3 units of 15 to twenty reps.
Pairing the Pendlay row with a core exercise that trains hip mobility and strengthens the backbone or a urgent motion works effectively. A few examples are:
1A. Pendlay row 4-12 reps
1B. Half-kneeling Pallof press 12 reps on either side
Or
1A. Pendlay row 4-12 reps
1B. Bench press variation 6-12 reps
PENDLEY ROW VARIATIONS
When it’s essential to make the Pendlay row slightly simpler, tougher, or strengthen imbalances between sides, take these variations out for a spin.
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