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Barbell rows
- Thread starter Sub-Zero
- Start date
i couldnt find a video, but....
to answer your question, you pull it to your waist/lower stomach area. as far as form, your knees should be slightly bent, and your back arched. it should be close to parellel with the floor. your grip should be slightly wider than shoulder width, and your feet under your shoulders, toes facing forward. at the bottom of the movement, with arms fully extended, the bar should hang around 6 inches below the knees. pull the weight to your waist/lower stomach, focusing on lifting with your middle back. i hope thats helps, ill keep my eye out for a vid. peace
to answer your question, you pull it to your waist/lower stomach area. as far as form, your knees should be slightly bent, and your back arched. it should be close to parellel with the floor. your grip should be slightly wider than shoulder width, and your feet under your shoulders, toes facing forward. at the bottom of the movement, with arms fully extended, the bar should hang around 6 inches below the knees. pull the weight to your waist/lower stomach, focusing on lifting with your middle back. i hope thats helps, ill keep my eye out for a vid. peace
hotzie
New member
If you go to the contents here there is a description link and a separate link to photos and another description: http://www.elitefitness.com/forum/showthread.php?t=375215
This is has pictures and description of the dynamic verions: http://www.midwestbarbell.com/totalelite/index.php?showtopic=498&st=20&p=9976&#entry9976
This one has a description of the basic toward the beginning and dynamic toward the end: http://www.elitefitness.com/forum/showthread.php?t=366601
Some decent video selection is here but I highly doubt they offer the dynamic/Pendlay variation: http://www.uwlax.edu/strengthcenter/videos/video_index.htm
This is has pictures and description of the dynamic verions: http://www.midwestbarbell.com/totalelite/index.php?showtopic=498&st=20&p=9976&#entry9976
This one has a description of the basic toward the beginning and dynamic toward the end: http://www.elitefitness.com/forum/showthread.php?t=366601
Some decent video selection is here but I highly doubt they offer the dynamic/Pendlay variation: http://www.uwlax.edu/strengthcenter/videos/video_index.htm
If form is good then you should be doing it right anyway. When learning a movement for the first time, focus is generally required. The easier the movement and the more coordinated the person, the sooner it becomes automatic though it's still a good idea to check technique from time to time as it can decay if left unchecked too long.
blut wump
New member
When I'm doing these I can be explosive and take them from the floor pretty much exactly as described. Past a certain point/weight, however, I start just to grind them up and I raise my body a bit to help the angle etc. Would you suggest that I should mark this as a fail and keep the weight down through the 5x5 program to keep myself within the weight range where I'm still lifting explosively?
I know you've mentioned that the original program had power cleans in there in place of these and I might make that substitution.
I know you've mentioned that the original program had power cleans in there in place of these and I might make that substitution.
Jim Ouini
New member
Blut Wump said:
Same here. I have to use a little body english to pull it that last few inches to touch my stomach.
I really want to try powercleans next cycle but I need to learn how to do these properly; I tried it with just the bar but it seems to me there has to be some appreciable amount of weight because I actually catch air in the 'scoop and jump'
No, it's okay. Regarding the speed thing, this is the whole Prilepin table deal in that with heavier weights bar velocity will decrease and affect force output. Nevertheless, one is loading with higher intensities and you just move it as fast as you can. If it's grinding, that's still max acceleration. I don't worry too much about a little body english. As long as you are still at or very close to 90 degrees it's fine. It's just that these things get butchered so badly in the gym by all the upright pelvis humpers with 4 inch ranges of motion that emphasizing strictness is important.Blut Wump said:
blut wump
New member
I did some power cleans today, I do them to get the weight up for my military press. I did 70Kg happily; tried 80Kg and just hit myself in the chest with the bar. I tried it three times in all before dropping back down to 50Kg and doing a couple of sets of 10 power cleans from about knee height to make sure I finished on an explosive note. I guess those last two sets would be hang cleans rather than power cleans since they didn't come from the floor. I was trying for the ankle-hip-shrug movement to get the bar up to my shoulders.
I don't think catching a bit of air is a problem but I think I'll dedicate part of a session to getting these better.
I don't think catching a bit of air is a problem but I think I'll dedicate part of a session to getting these better.
Sometimes the best way to teach technique is to add weight so that whatever unnatural handling over the bar that's happening becomes impossible. That said, before they become really effective in a training program you have to be at least competent. I'd recommend picking up Dreschler's Weightlifting Encyclopedia as a book (so comprehensive down to diet, training, what to pack in a gym bag, as well as tons of technique and programming info) and also paying a visit to www.usaweightlifting.org. A guy I recently directed there located a coach within 10 minutes of his home. The guy didn't charge him a dime and he trains for free every Saturday. The sport is desparate to grow and get athletes involved or learning so everyone is welcomed and it's never very costly. Check it out if you are interested.Jim Ouini said:
