Pendlay Row
Pendlay row er en stringent variation af barbell row, hvor stangen lander på gulvet mellem hver gentagelse for at eliminere momentum. Denne 'dead-stop' teknik kræver større kraftudvikling og fuld aktivering af ryggen i hvert træk, hvilket gør den yderst effektiv til at opbygge styrke i ryggen.
Sådan gør du
- Stil dig over en vægtstang med fødderne i skulderbredde og bøj dig forover i hoften, indtil din overkrop er parallel med gulvet.
- Tag fat i vægtstangen med et overhåndsgreb i skulderbredde, mens armene er fuldt strakte.
- Fra et dødt stop trækker du eksplosivt vægtstangen op mod din nedre brystkasse.
- Sænk vægtstangen helt ned til gulvet mellem hver gentagelse.
- Find din udgangsposition igen og træk derefter igen.
- Gentag for det ønskede antal gentagelser.
Teknik-tips
- Keep your torso parallel to the floor.
- Start every repetition from a complete dead stop on the floor.
- Pull the barbell explosively toward your lower chest.
- Squeeze your shoulder blades together at the top of the lift.
- Control the weight all the way back down without rounding your back.
Vejrtrækning: Inhale deeply and brace your core before you lift, hold your breath during the explosive pull, and exhale as you lower the bar back to the floor.
Almindelige fejl
- Using body momentum to heave the bar up, which reduces lat engagement and stresses the lower back.
- Allowing the torso to rise above parallel, which shifts the work away from the upper back.
- Not resting the bar completely on the floor between reps, losing the strict dead-stop advantage.
- Rounding the lower back during setup, which increases spinal injury risk under load.
Aktiverede muskler
Primære: den brede rygmuskel (latissimus dorsi). Sekundære: rhomboidemuskler, biceps, lænd, trapezius.
Foreslåede sæt og gentagelser
Kom i bedre form
3 sets x 8-12 reps, rest 75 s between sets
Tab dig
3 sets x 8-10 reps, rest 60 s between sets
Opbyg muskelmasse
4 sets x 6-8 reps, rest 90 s between sets
Lettere, sværere og alternativer
Gør den lettere
Gør den sværere
Pas på, hvis…
- If you have lower back sensitivity or recent injuries, ease off or choose a supported rowing variation.
- Stop immediately if you feel sharp pain in your spine or shoulders.
Generel uddannelsesmæssig vejledning, ikke medicinsk rådgivning. Stop ved skarp smerte, og konsulter en fagperson, hvis du er i tvivl.
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Why does the bar have to touch the floor every single rep?
Returning the bar to the floor eliminates momentum, forcing your upper back and lats to generate 100 percent of the pulling power from a dead stop.
Should I feel this in my lower back?
You will feel your lower back working statically to hold your torso parallel to the floor, but if you experience sharp pain or severe fatigue there, the weight is likely too heavy or your torso is rising.
How is this different from a standard bent-over row?
A standard bent-over row usually keeps the weight hovering above the floor for continuous tension, whereas the pendlay row resets completely on the ground after every single repetition.