Barbell Snatch Grip Pendlay Row

How to perform it

Step-by-step instructions

1. 01Set up over the bar with a wide snatch grip, hinge until the torso is close to parallel with the floor, and keep the spine flat before each rep.
2. 02Brace the trunk, pull the shoulders tight, and start every repetition from a dead stop on the floor.
3. 03Row the bar explosively into the upper abdomen or lower chest by driving the elbows out and back while the torso angle stays fixed.
4. 04Touch the same spot each rep without jerking the chest higher or letting the hips shoot up ahead of the pull.
5. 05Return the bar under control to the floor, let it settle motionless, and reset before repeating.