Pendlay Row: Explosive Back Strength Training

Setup:
- Stand with your feet shoulder-width apart, barbell on the floor in front of you.
- Bend at your hips and knees, keeping your back flat, and grip the barbell with an overhand grip slightly wider than shoulder-width.
Starting Position:
- Your torso should be almost parallel to the floor.
- Engage your core and maintain a neutral spine.
Execution:
- Pull the barbell explosively towards your chest, squeezing your shoulder blades together at the top.
- Keep the bar close to your body and avoid rounding your back.
- Lower the barbell back to the floor under control.
Breathing:
- Inhale as you lower the barbell and exhale as you pull it towards your chest.
Repetition:
- Repeat the movement for the desired number of reps.

Warm-Up: Always warm up with dynamic stretches and light cardio to prepare your muscles and joints.
Weight Selection: Use a moderate weight that allows you to maintain good form throughout the exercise.
Consistency: Incorporate this into your routine 2–3 times a week for the best results.
Monitor Heart Rate: Use a fitness tracker or manually check your heart rate to ensure you're working in your target cardio zone.
Cool Down: Stretch your back, shoulders, and hamstrings after the session to reduce stiffness and aid recovery.

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