The barbell Pendlay row is an explosive pull that develops posterior chain strength and power. The Bar should start right by toes and be pulled to the upper stomach. The torso remains almost parallel to the floor hinging from the hips will not letting the spine break from a neutral position. It can assist in increasing your deadlift and Olympic lifts, and is best for athlete’s and individuals looking to increase force production. Keep the volume lower between 4 and 6 if heavy. For beginners, use a load that is light enough so you can move the bar fast. Its’s not a bent over row, don’t confuse to two. Loaded power should ALWAYS be performed light with precision before we progressive overload and add more resistance. We’re talking ground and pound here not cups of tea. Diving into Olympic lifting is a sport in itself, so I strategically have implemented a few of my favorites that give a high benefit while maintaining a lower injury risk.