condused on pendley rows

[kickureface]

i did them first time today. lets say 135 wasnt so easy. (weak lats )

still, i dont even know if im doing them right. ive watched this dude and tr4ied to learn from him
http://www.youtube.com/watch?v=UIUg8nDVEFs

seems good.

but i cant see the frontal vision. is the beginning stance like a deadlift stance, just with a horizontal back? and do i scrape my legs with the bar in the beginning as i lift the weight up?
also, i felt my triceps getting kinda worked out. and my upper body swung up like 2-3 inches trying to haul the weight up. no good?
and whats the diff between bent over and pendlay rows?

 

[Vintovka]

I'll take a stab at this, but I'm no expert.

How I do 'em is I take a similar stance to how I preform SLDLs but I don't scrape the bar along my shins. I bring my shoulder blades together and attempt to pull the bar through my lower ribcage, this seems to make the lats do most of the work and not recruit much, if any, of the triceps.

I have to focus not move my body upwards with my legs too, it's cheating using other muscles to put some momentum in the bar.

I think one of the main differences between a Pendlay and a normal Bent Row is you deweight the Pendlay between each rep.

 

[kickureface]

hmmm thnx for your info

bringing shoulder blades together is kinda like sticking out your chest right?
like a shoulders back movement.
and is this supposed to be a controlled exercise? as in i control the weight like a squat? most of the time im just hauling it like made hoping it will get up there ;o

 

[Throttle]

and is this supposed to be a controlled exercise? as in i control the weight like a squat? most of the time im just hauling it like made hoping it will get up there ;o

how to say this w/o being too preachy... aw, screw it. all lifting should be controlled -- swinging weights around is the best way to injure yourself. and SLDLs are particularly dangerous if done improperly (which is why they have a bad name in some quarters). lower the weight involved until you have it under control. and look, there's no shame in having been pushing the weights up and up by 5s and 10s, and suddenly realizing you've taken it too far and dropping weight a bit to concentrate on form.

 

[kickureface]

yes il ltry 35lb plates next time.
the reason i asked was that on rippetoes plan/guide said to deweight each time to allow for explosive lifting. to me, that's why i thought i should lift it up quick each time.

 

[Throttle]

quick, yes; uncontrolled, no. slow it down until you're sure you know the difference.