Tag

The following are labeled with the Tag you have selected.

Tag Archive

Stop Counting Reps and Sets

Even at an early age I was an analytical person. I needed to know specifics about why I was doing something and what the expected outcome would be. I guess being this way meant that the opposite was also true, because I hated flying by the seat of my pants. I hated not having a plan and could never understand how people could just go by feel, especially when trying to accomplish a goal. So when I began weight training at the high school in the summer before my freshmen year and the coach gave us our workout sheet to record everything we did I was in nerd heaven. We recorded our sets, reps, and the weight we used. Being the nerd that I am, I made notes in the margins about technique, how the weight felt, etc. I loved seeing my improvement from week to week even if it was in small amounts. Luckily for me loving this process is probably the biggest reason I quickly became one of the strongest athletes on the team, even keeping up with kids a couple years older than me. When trying to become stronger, keeping to a strict number of sets and reps and methodically increasing the weight will work wonders. I guess what I am trying to say is that when wanting to get stronger it is always wise to have a plan.

 

Now, I told that story so I could tell this story. As told above, I began weight training as a means to be a better football player. My number one goal was to become stronger and remained my goal until my playing days were over. However, my love for bodybuilding continued to grow as I got older. In the off-season’s I would play around with certain exercises and bodybuilding techniques to see if I could get a specific body part to grow or look better. This experimenting worked and I grew bigger and more developed aesthetically. What I also did was carry over my analytical brain to my bodybuilding training. I kept notebooks upon notebooks of sets, reps, and weights used. I used the same exercises for weeks and even months, afraid to stray off script and ruin any progression I had created. This worked, to an extent. However, I eventually began hitting walls and plateaus, not seeing the improvement in muscle size or shape I was accustomed to. This frustrated me because I was doing everything I was supposed to be doing, or so I thought. I realized something needed to change so my nerd side took over and I began to research and read all the bodybuilding content I could get my hands on. What I realized was that what needed to change was my way of thinking. I had to pretty much do the exact opposite of what I had done when I was training for strength. Bodybuilding is more about feel and less about staying on script. This was an enormous challenge mentally for me. I hated the thought of just going by how I felt and not having a concrete plan. I needed to make a conscience effort to change my way of thinking and it worked! This is what I did:

Changes I Made
  • I stopped counting my reps, instead went to failure more often.
  • I stopped counting all my sets, if a certain exercise felt really good that day I kept doing more and more sets.
  • I stopped writing down my accessory exercises.
  • If an exercise didn’t feel good on a certain day I scratched it and moved on.
  • I switched up the exercises I did more often. Sometimes every workout.
  • I payed more attention to how my muscle felt during the exercise.

 

Now, I don’t want to confuse you. Weight training is about progressive overload. No matter your goals your body needs a reason to change or it simply won’t. You must consistently challenge your body’s limits in order to induce change. There are times to have a concrete plan and record absolutely everything you do. There are also times where you must go by feel and listen to what your body is telling you. In order to help you differentiate when the right time to do either one is I have made a list for each circumstance.

When to Record Weights, Reps, Sets, Etc.
  • When strength is the goal.
  • When you are following a specific program in order to achieve a certain goal.
  • When your goal is a tangible aspect such as a maximal weight or reps performed.
When Not to Record Weights, Reps, Sets, Etc.
  • When training for size and or shape.
  • When executing accessory type exercises.
  • When an exercise feels really good. (Just keep going through sets)
  • When an exercise feels “off”. (Scratch it and move on)

Again, this is just what worked for me. You may find that other tactics work for you but I hope that this gives you some idea of how different ways of thinking can lead to differing results.

As always, thanks for reading and be sure to support this site by subscribing with your email.

Why My High School Athletes Don’t Do Olympic Lifts

In my three years as a high school strength and conditioning coach the hundreds to thousands of athletes that have gone through my program have done exactly zero Olympic lifts. That’s right, zero power cleans, zero jerks, and zero snatches. I know this will be shocking to most strength coaches but I simply don’t see the need for them at this level. Before I go any further, let me make sure it is well known, I do not hate the Olympic lifts nor do I deny their effectiveness at building explosive strength, in fact, the opposite is true. I am simply stating that I do not see the need for the Olympic lifts in my program at the high school level. Your athletes and setting might be different and Olympic lifts might be beneficial. I can only speak about my setting and here are a few reasons my athletes do not do the Olympic lifts.

Time (I Get the Most Bang for My Buck)

Time, or the lack thereof, is always a factor in everything you choose to do at the high school level. I have written articles, such as Three Things College Didn’t Teach Me on how high school athletes juggle multiple sports, jobs, school work, and extra-curricular activities all on top of weight training. This leads to inconsistency and a crunch on time. That makes it near impossible to teach the technique dominated movements of the Olympic lifts to a group of 20-30 athletes. Instead, I choose to run my high school program similar to that of a university setting. The sessions are fifty minutes long with one team after another. I guarantee that my athletes get more done in fifty minutes than 90% of the high school programs get done in two hours. How is that possible? Because I make sure that we are getting the most bang for our buck. I cover the absolute necessities. These necessities will be covered in the following sections. It is also no coincidence that these necessities should also be the building blocks of anyone wanting to be strong in the Olympic lifts. So no, I do not deem the time it takes to teach, become proficient, and then strong in the Olympic lifts more important than what the next two sections will cover. You have to remember that when you say yes to something you are saying no to something else.

Movement (Can You Tie Your Shoes First?)

This heading was only meant to be half-way funny. The other half is a serious question. If an athlete cannot move his or her own body effectively and efficiently they will not only suffer in the weight room, but they will certainly suffer in their sport. My job is to help them be as effective at their sport as possible, not be weight room heroes. When you see the word movement I know most of you will immediately associate it with technique. Proper technique is obviously important in the weight room and it does involve movement. However, I am not just discussing technique alone, I am also talking about learning to move the human body efficiently and effectively with and without the stress of a load. Can you tie your shoes first is a legitimate question. If an athlete cannot reach the ground or even their toes from a standing position how do you expect them to safely pick weight up off the ground? If they tip over doing body weight squats how can you possibly ask them to put weight on their back? These are just a couple common examples associated with two of the “big” lifts (i.e. deadlifts and squats). There are many other examples, some that have nothing to do with a big compound lift in the weight room but rather a natural human movement that should be fairly easy to execute but so often my athletes find very difficult, at least at first. Learning to move efficiently and effectively will not only improve athletic performance but will do so while also decreasing the risk of injury by eliminating imbalances and dysfunctions within the system. In my programs crawling, rolling, hanging, and carrying weight is just as important as the big compound lifts. Combine the compound lifts with these other movement exercises, throw in some needed corrective exercises and you got yourself a program with very few holes.

Strength (Squat, Deadlift, OH Press, Bench)

After learning to move efficiently and effectively my main focus is to have my athletes build raw strength. I do this by making the compound movements the center of my program. The compound movements are the squat, deadlift, overhead press, and bench press. Yes, these movements still involve technique aspects and not everyone is going to be proficient at them right away. But they are much easier to teach and thus allow the athletes become stronger faster. Not to mention, even if your goal was to include the Olympic lifts, your athletes should be strong in the basic compound lifts first.

Even if I wanted to take the time to teach the Olympic lifts and was successful at doing so, what’s the benefit if the athlete doesn’t have the raw strength to move sufficient weight in the Olympic lifts to justify the time spent teaching them? I would much rather utilize our precious time to allow them to become strong and powerful at the basic compound lifts.

There You Have It

I know there will be a good number of well-respected strength coaches that disagree with the idea of avoiding the Olympic lifts at the high school level. In my opinion, what it comes down to is knowing your environment and ultimately your athletes. If you have had success with the Olympic lifts don’t stop. But if you are spending an enormous amount of time that you don’t have trying to teach these very difficult exercises just because they are “tradition” you may want to rethink things. If you are interested in any of my techniques and methods for improving movement such as correctives etc. be sure to contact me as I am always happy to help.

 

As always, thanks for reading and be sure to subscribe with your email to support this site.

3 Exercises for Bicep Peak

What is the first image you get when you think of a muscular arm? For most people, the king of all aesthetic features is the bicep peak. It is the round, ball looking part of the muscle that sticks up from the rest. Like many muscles, the bicep peak is easier to achieve for some than others. A beginner might think that all bicep exercises are created equal, but they would be wrong. Yes, any type of curl will hit the entire bicep, but, again like all the muscle groups, there are exercises that are better than others for hitting a certain part of the muscle. You hit different parts of your arms by changing the angle of the exercise. This can be done either by changing your hand position or elbow position.

SEE Arms! (Part 1 of 2) OR Arms! (Part 2 of 2)

First things first, no matter what exercise you’re executing you want to be curling into your body and have the pinky side of your hand turning outwards. (See this in the videos below) Unfortunately, I’m in the group that has to work extra hard at developing the peak of the bicep and following are three exercises that have helped me see improvement.

Concentration Curls

The concentration curl is a classic. It can be done a couple different ways:

Standing w/ Dumbbell or Cable Machine

**Note: For the sake of keeping the wording simple I used a dumbbell in the instructions
but this exercise can be executed the same way utilizing a cable machine.

  • Grab a dumbbell, holding the handle closer to the pinky side of your hand. (See picture
    below)
  • With a dumbbell in one hand bend over and let the arm holding the dumbbell hang directly in front of your knee. Don’t let your elbow rest against your knee but have it hang directly in front.
  • Have your opposite arm rest on your opposite knee.
  • Shift your weight so that majority of your body weight is on the foot that is on same side as dumbbell.
  • Curl the dumbbell towards the midline of your body and in while turning your pinky out.
  • Weight is not the priority in this exercise. So be sure to use a weight that is challenging but one that allows you do get a full contraction at the top of the movement.
  • Try using both a dumbbell and the cable machine. I switch back and forth between the two.
  • Recommended rep range: 12-20

Dumbbell Grip

Proper dumbbell grip.


Can’t play video? Click here: Seated Concentration Curls

Can’t play video? Click here: Standing Concentration Curls
 
 
Dumbbell Spider Curls

The spider curl can be done a few different ways and is a great exercise for building overall bicep mass as well. However, I’ve found it harder to target peak using anything other than dumbbells. Dumbbells allow you the freedome to turn your wrist outwards getting that extra contraction in your bicep.

  • Grab a dumbbell in each hand, holding the handles closer to the pinky side of your hands. (See picture above)
  • Lay face down on an incline bench. The degree of incline can vary. Try different ones and see which angle feels best for you.
  • Let your arms hang and start the movement by holding the dumbbells in a neutral grip. (See video below)
  • Start the curl from a dead hang, don’t swing or use momentum to start the movement.
  • Curl the dumbbells up and towards the mid line of your body while turning your pinkies out.
  • If you do it right the back end of the dumbbells should almost be touching each other while the front ends are as apart as they can be. (See video below)
  • Weight is not the priority in this exercise. So be sure to use a weight that is challenging but one that allows you do get a full contraction at the top of the movement.
  • Recommended rep range: 12-20

Can’t play video? Click here: DB Spider Curls
 
EZ-Bar Drag Curl

This is the only exercise of the three that you aren’t going to use dumbbells thus making it the hardest of the three to execute correctly. By using the EZ-Bar with this exercise you obviously cannot physically turn your wrists outwards but I want you to act like you can.

  • Grab an EZ-Bar with a narrow grip.
  • Start with the bar against your stomach. (This will mean that you are starting with your arms already slightly bent)
  • Flare your elbows.
  • As you begin the movement think about curling it into your body and turning your pinkies outwards. (Again I know you physically can’t do this but act like you can)
  • Be sure the bar come all the way back down so that it leaves your stomach. This is a short range of motion.
  • Weight is not the priority in this exercise. So be sure to use a weight that is challenging but one allows you do a get a full contraction at the top of the movement.
  • Recommended rep range: 12-20

Can’t play video? Click here: EZ-Bar Drag Curls
 

These three exercises have helped me improve my bicep peak and I hope that you also find them useful. Be sure to let me know what you think of them. As always, thanks for reading and be sure to support the site by subscribing with your email. Thanks!

What is Intensity?

Growing up playing sports, then eventually progressing to weight training, I’ve heard the word intensity a lot in my twenty-five years on earth. Coaches would scream across the field that “you have to do this with intensity.” Strength coaches in high school and college would proudly say “that guy is intense” referring to the guy slapping his chest and yelling before attempting a lift.

For me at least, it was one of those things I just got used to hearing and really didn’t give it much thought growing up. However, as I got older and started taking athletics and weight training more seriously, more and more people would refer to me as intense. At first, it surprised and confused me. I was never the guy screaming and jumping up and down on the field or that guy slapping his chest in the weight room.

I began to question, “what made other people perceive me as intense?” Teammates, and after my playing days were over, other people in the gym would often say I looked mad while in the gym. I started asking myself, “Well what is intensity exactly?” I eventually concluded that what others were labeling as intense I referred to as focused.

It dumbfounded me that the way I acted in the gym was so different from the ordinary that it caused other people to take notice. I often thought to myself “How am I supposed to act?” Why does being focused make people around me think something is wrong? After being made aware that I acted in a way that was different than most others in a gym I began to pay more attention to the other people in the gym. I wanted to see what was so different in the way I acted compared to them. It was obvious from the get-go. I was in the gym for a purpose, most others are in the gym to say there were at the gym. That is a huge difference and the reason I am committed to my motto, “Training With a Why.”

I train with intensity because I have a purpose. I am in the gym to get results and better myself in more ways than you can see. Sure, there are people at the gym I consider friends, but if I wanted to hang with friends and BS for two hours I would have done it outside the gym. Now that people know I am a trainer my workouts are constantly being interrupted by people asking me training advice, which is fine, I love helping those people, just don’t be that guy that asks how to get bigger biceps then goes and talks to his friend while doing a set of curls. I know some may roll their eyes, doubting that focus, or intensity as we are calling it in this article, makes that big of a difference, and I have zero doubt you are the same people seeing little to no results in the gym.

This lack of intensity is also why those same people seeing zero results in the gym seem to be there for three hours. PSA, if you are in the gym for three hours “working out” you are not intense, you need a psychiatrist. A lack of intensity or focus in the gym means that you aren’t paying attention to details that create change. In training, there are so many little things that can take you to the next level and you miss out on just about all of them if your mind or mouth is off wondering around. So, to answer the question to the title of this article, I believe that intensity is synonymous with focus. A singular focus on the task at hand will always yield the best results.

I’m sorry if this article upset the people that thought intensity in the weight room meant bathing in chalk, loading three plates on the bench, screaming and bobbing your head, and then having your spotter upright row it off your chest before racking it and high fiving each other.  My hope in writing this article is that some of you will reevaluate why you are at the gym, and refocus your thoughts and actions while in the gym to reach those goals. Find your “Why” and keep it close.

As always, thanks for reading and please comment if you like these kind of topics.

Perfecting the Kettlebell Swing

One of my favorite kettlebell exercises is the kettlebell swing, and thanks in part to CrossFit, it is one of the most well-known uses of the kettlebell. As a trainer, there have been many occasions where a client has told me that they have done swings in the past. I always ask to do a few swings and let me observe their technique. After several swings I find myself cringing and stopping them before I watch them injure themselves. Most people do not realize the technique involved with the swing and end up tweaking their lower back. It should be no surprise that swinging a weight in the shape of a ball fast between your legs can lead to discomfort if done wrong. Fortunately for you, I’ve become efficient at teaching the swing using these three steps below.

Step 1: The Hike Pass

  1. Place the bell a foot or so in front of you.
  2. Your feet should be in your power stance. The same or similar stance to the deadlift stance.
  3. Hinge down to the bell by pushing your hips back. Being sure not to lock your knees.
  4. Ensure that your back is flat and tight when you push your hips back.
  5. Grab the bell with both hands and tilt the bell towards you.
  6. Hike the bell high and tight between your legs letting the bell go through your legs and not stopping at your groin.
  7. Return the bell to the starting position on the ground.
  8. Repeat the hike pass until you feel comfortable. (I usually have clients do a set of 5-8)

Tips:

  • Hiking the bell high and tight is a major key in the swing. You want to hike it right at your groin.
  • The bell going to low through your legs will make the swing feel awkward and will put major strain on your lower back.
  • Make sure the bell goes through your legs and doesn’t stop at your groin. So if someone was watching you from the side they would be able to see the bell behind you at the top of the hike pass.

Video Here: Hike Pass

Step 2: Feeling the Weight Shift

  1. Repeat the hike pass but do not return the bell to the starting position.
  2. Instead, let the bell float out in front of you and swing back in between your legs as in the hike pass.
  3. Be sure not to raise your chest or try to stand upwards.
  4. Let the bell swing back and forth being sure it is going high and tight between your legs every rep.
  5. As the bell swings back and forth notice your weight sift from front to back. Do not fight this feeling.
  6. As the bell goes back between your legs your weight should shift to the mid/front of your feet. As the bell swings forward out in front of you your weight should shift to the mid/back of your feet.
  7. Your back should remain flat and tight as the bell swings back and forth and again be sure not to raise your chest or try to stand up.
  8. Repeat until comfortable. (Again, I usually have clients do 5-8 reps)

Video Here: Weight Shift

Step 3: The Full Swing

  1. Repeat the hike pass.
  2. As you hike the bell feel your weight shift in your feet.
  3. As the bell comes forward thrust your hips forward and stand upright.
  4. At the top of the swing you should be completely upright.
  5. Be sure not to arch your lower back.
  6. Squeeze your glutes at the top of the swing.
  7. At the top of the swing the bell should be right at eye level.
  8. Let the bell float back down between your legs high and tight.
  9. Repeat (Except for the hike pass) for the prescribed number of repetitions.

Tips:

  • Thrust your hips forward by driving through your heels.
  • You should never feel like you are on your toes as the bell is coming upwards.
  • You should be able to see over the bell at the top of the swing.
  • Your eyes should follow the bell throughout the entire swing. Do not try to look upwards or forward and do not try to keep a “big chest” as the bell is coming back down between your legs. (This is a very common mistake)
  • Do not “baby” your hip thrust to get the bell going upwards. It should be a quick, powerful movement.
  • If your shoulders are getting tired throughout the swings you are using your arms to swing the bell instead of using your hips. Treat your arms as only ropes hanging onto the bell.

Video Here: KB Swing

Benefits

  1. Great for developing power from the hinge position.
  2. Once soreness disappears from the first few times trying this exercise you will see improved flexibility in your hamstrings.
  3. Can be done for many repetitions and used as a fun way to get your heart rate up (Trust me, do 25 of these consecutively and you will have to catch your breath afterwards)
  4. Activation of your glutes and hamstrings.

Try it Out

Have some fun implementing the kettlebell swing into your training program. Include it in different parts of your workout and see when it best fits you and your goals. Once you are efficient at the swing try all different kinds of weights to get a different feeling each time.

As always, thanks for reading and please support the site by subscribing with your email and stay up to date on future articles.

 

 

How to Bench Press

Yes, It Is Awesome

Ahh the bench press. The holy grail of exercises. “How much can you bench?” is asked thousands of times a day (an educated guess) in gyms across the world. To most novice lifters, it’s the standard by which their peers judge how strong they are. Side note, experienced and mature lifters know that this is simply just one exercise and the judgment of strength is relative to what strength means to an individual or group of individuals but I digress. No matter how much emphasis you put on the bench press it’s hard to argue the exhilarating feeling of pressing some big numbers. It looks like a simple lift with not much technique, if any at all, and compared to the squat and deadlift it is a much simpler lift; however, there is technique involved that can be easily overlooked.

4 Points of Contact

There are four points of contact when bench pressing. This means that there are four places your body has to be in contact with at all times throughout the lift, not counting your hands gripping the bar, and they are:

  1. Both feet must remain in contact with the ground.
  2. Your butt must stay in contact with the bench.
  3. Your upper back and shoulders must stay in contact with the bench.
  4. Your head must stay in contact with the bench.

Tips:

  • If you are on the shorter side and it’s difficult for your feet to completely reach the ground when lying on the bench you can put plates under your feet so that they can act as the ground.
  • Bend your knees so that your feet are back towards your butt and push your knees out. This will help keep your lower body tight which is commonly overlooked.
  • Your butt and upper back must stay in contact with the bench but it is completely fine to have the arch of the lower back.

Hand Position

We are talking about the conventional bench press here and not a close-grip or some other variation so our hand placement will reflect that.

  1. Take the end of your thumb on each hand and place it right where the knurling (rough part on the bar) begins. See picture below.
  2. Straighten your thumb fully on both hands and the spot where the rest of your hand is gripping the bar is where you are going to grip it. See picture below.

Tips:

  • The end goal for the conventional bench press is for our forearms to be directly over our elbows when benching. This ensure that’s our wrist, forearm, and elbow are all aligned.
  • Start with your grip as we just discussed and then look at your wrist, forearm, and elbow to ensure that all three are aligned and if they aren’t then adjust accordingly by moving your hands either in or out.

Eye Position

Your eye position is something that is extremely underrated when discussing the techniques of bench pressing. During the bench press we want our eyes to be on a constant spot throughout the entire set. Pick a spot on the ceiling and look at the same spot during every rep. Our eyes being on the same spot throughout the set is important because it helps us ensure that the bar is traveling a consistent path from rep to rep. An inconsistent bar path is something that can destroy a person’s set even if they are physically strong enough to get one or two more reps. If you have bench pressed you have certainly had reps where you know you hit either too high or too low on your chest and ruined the momentum of the set. This was most likely caused by your eyes moving around causing the bar to move away from its correct path.

Pinching the Pencil

Pinching the pencil is something almost every weekend warrior or novice lifter doesn’t realize needs to occur. Pinching the pencil refers to the pinching of the shoulder blades as if you were trying to hold a pencil between them. By doing this you will create a base or platform to press from. This base will allow you to stay tighter and have more control of the weight throughout the set. It will also protect your shoulders by restricting the range of motion as the bar will not travel as far with your shoulders pinched compared to having your shoulder blades relaxed. See video below.

Tips:

  • If you do this correctly it will at first feel like you are not completing the rep because the bar isn’t traveling as far.
  • This takes time to perfect so make sure you practice this with light weight and make doing this consistently a priority.

Videos Here: Not Pinching the Pencil (Wrong)    Pinching the Pencil Correctly

Breathing

Breathing correctly can make or break a rep or set. The tighter you are the stronger you are. The better you breathe the tighter you can be and thus the stronger you can be. We stay tight by filling our bellies with air. This can go for any barbell lift. Think of your spine like a telephone pole. If we breathe improperly and don’t fill our bellies with air our telephone pole (our spine) can waver back and forth when under stress. However, if we fill our bellies up with air this air acts as cement poured around our telephone pole (our spine) and it is much sturdier and less likely to waver when stress is placed upon it. How we accomplish this:

  1. Breathe in, focusing on the air going to your stomach instead of your chest, at the beginning (top) of the rep.
  2. Hold this breath until you return to the starting position (top).
  3. Breathe out at the top and then breathe in again.
  4. Repeat this process for the remainder of the set.

Tips:

  • We want to try and hold our breath for the entirety of the rep but if you are nearing the end of the set and are struggling to complete a rep you can breathe out on the way up at your sticking point.
  • By breathing out while trying to force a rep this release of air will act as a kind of “turbo” to help us finish.

Enjoy!

So there they are. All the tips and hidden gems to help you take full advantage of what is most likely your most enjoyable barbell lift. My hope is that you take these tips, no matter how insignificant they may seem, seriously because they will help increase your bench. If one or more of these tips are brand new to you my advice is to practice them with lighter weight and work your way back up as anything new added to your technique will take a little time to perfect.

As always, thanks for reading and please subscribe to this site so that you stay up to date on all the new articles coming soon!

4 Exercises You Aren’t Doing But Should (Part 4 of 4)

The Pendlay Row

The last exercise in the four part series of “Exercises You Aren’t Doing But Should” is the pendlay row. We have covered a hinge movement with the goodmorning, a press with strict press, a squat with the zercher and now a pulling exercise with the pendlay row. The pendlay row is a pull from a dead stop. This is what makes it a strength and especially a power movement. The dead stop is also what differentiates the pendlay row from most other rows including the more conventional bent over row.

The purpose of adding the pendlay row into a program is usually to build a stronger and bigger upper back. What I personally like about the pendlay row in addition to the size and strength benefits is that it adds power to a pulling movement, something that is rare to find. To clarify, power is the ability to generate force quickly and explosively whereas the term raw strength is more commonly used when talking about moving weight without regard to how fast you move it. Most pulls, such as the barbell or dumbbell row, are continuous movements that can be done with heavy weight. However, because continuous lifts do not start and end each rep at a dead stop it is difficult to build power with those movements. Power is built with the initial pull from the ground in the pendlay row. Many serious lifters add this to their program in order to improve their deadlift.

As with all exercises, if done properly, the pendlay row has a low risk of injury. The dead stop technique ensures that your lower back is not under tension long enough to be at risk, even though you will be pulling heavy weight and your lower back is in charge of supporting your spine. Again, that is if it is done properly! As always, stress technique first when trying this exercise before you try to move heavy weight and increase size, strength and power.

Instructions
1. Place feet about shoulder width apart with the bar over the midfoot (shoelaces).
2. Hinge hips in a slightly higher position than deadlift.
3. Grip bar using a double overhand grip about 4 inches wider than should er width.
4. Set chest in the “big chest” position tightening upper back.
5. Row the bar towards the bottom of chest .
6. Return bar back to starting position allowing weight to go dead.
7. Reset and perform another rep.

The setup for the pendlay row is very similar to that of the deadlift. You want your feet to be about the same width as the deadlift, maybe slightly wider. The bar should be over your midfoot (shoelaces). Your hips will be in the hinged pattern similar to the deadlift, but slightly higher. The raised hip position in the pendlay row versus the deadlift will ensure that your knees will not get in the way of the bar when you row it towards your lower chest. Next, place your hands on the bar using the double over grip (palms facing you). Your grip width is going to be slightly wider than your grip on the deadli ft. Remember, these foot and hand placements are guidelines, so feel free to play around with them a little until you find a position that is comfortable. I always prefer comfort compared to a set-in-stone guide on things like hand and foot placement.

Once your feet, hips, and hands are in place you can now set your chest. You want your back to be structured (neutral), meaning no rounding of the spine and your chest up. If you read the zercher or goodmorning articles this “big chest” position is the same. This ensures that your upper back is tight and not relaxed. I tend to make my chest big at the same time as I take in my breath. The breathing should be the same as discussed in the previous three articles and the same in every heavy lift you’re about to attempt. Take a deep breath in, breathing into your stomach and not your chest. Once the setup is complete and your breath is held go ahead and row the bar towards the bottom of your chest, clearing your knees. Think about actually pulling the bar with your elbows, resulting with your elbows pointing towards the ceiling. It may help to think of a rope tied around your elbows and someone standing above you pulling your elbows straight up. Return the bar back to the starting position being sure to let the weight go dead and then resetting your back before attempting another rep.

The pendlay row is a strength and power exercise so I tend to keep the reps between the 5-8 range. This exercise is supposed to be heavy but if you feel like you can’t do a certain amount of weight without raising your chest and using a ton of hip momentum then you need to lower the weight and focus on rowing the weight with your upper back. If you or your lifting buddy pay attention during the lift, it is usually obvious that the weight is too heavy causing your chest to rise.

Add the pendlay row to your program and watch as you develop the wide, dense, powerful back that you’ve been trying to achieve. I hope you liked this four part series. Be sure to let me know if these kind of articles are something you want more of in the future and don’t forget to subscribe to this site to stay up to date on the many new articles coming soon! Thanks and enjoy!