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Replacing Pendlay rows

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  • Replacing Pendlay rows

    Hello Jordan, Austin,

    I'm looking for a good replacement for the Pendlay rows in your templates.
    I've tried them in many programs in the past, I've tried them in a few of your templates, they just don't work for me.
    I can't make any progress on them and the biggest effect I get from them is painful elbows (inside, bicep tendons?). It's the same effect every time they are incorporated in my training.
    It can be technique, but I honestly don't care for them anymore.
    So, I'm looking for a good replacement.
    What I noticed from previous training programs is that with a neutral grip or narrow grip I get better results and my elbows stay healthy.
    I'm considering following option:
    - db row
    - V-bar row
    - chin-up
    - narrow grip pull-up
    Is there any variant you prefer over any other?

    I noticed that back training helps quite a bit with squats and DL. So I would like to keep some sort of rows in my training. But not Pendlay rows.

    Training goals: powerlifting

    Any advise is welcome.

  • #2
    Originally posted by rho View Post
    I'm considering following option:
    - db row
    - V-bar row
    - chin-up
    - narrow grip pull-up
    I would first recommend narrow-grip pull-ups or chin-ups (doesn't matter that much which you pick between the two) if you can complete them for the programmed repetitions and meet the programmed RPE goal, as well as have a belt to overload this movement over time as you get stronger. V-bar rows and dumbbell rows would be my second and third recommendations, respectively.

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    • #3
      Hello Alex,thanks for the reply.
      I can use a power-band for assistance for longer sets of pull/chin-ups.
      I also have a belt for loading when I get better at them.

      I'll keep the V-bar rows for GPP work then.

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