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Pendlay Row

A strict row from the floor that develops explosive pulling power.

How to perform it

1. 1Set up with the torso close to parallel and the bar over midfoot.
2. 2Grip just outside the knees and brace the trunk.
3. 3Pull the bar hard into the lower chest.
4. 4Return the bar fully to the floor and reset before the next repetition.

Coaching notes

• Every repetition starts from a dead stop.
• Keep the hips still throughout the pull.