Pendlay Row

Definition

The Pendlay row is a strict barbell row performed from a dead stop on the floor each rep. Named after Olympic weightlifting coach Glenn Pendlay, it eliminates momentum and builds explosive horizontal pulling power from a complete stop - the exact pulling pattern used in the HYROX^® Sled Pull station's hand-over-hand motion.

Technique & Form

1. Setup: Stand over a barbell with feet hip-width apart. Hinge at the hips until your torso is nearly parallel to the floor. Grip the bar slightly wider than shoulder-width with an overhand grip.
2. Pull: Explosively row the bar to your lower sternum or upper abdomen. Drive your elbows back and squeeze your shoulder blades together at the top.
3. Lower: Return the bar to the floor with control. Let it come to a complete dead stop before the next rep. No bouncing.
4. Reset: Re-brace your core and reset your back position before each rep. Each rep starts from a dead stop - this is what distinguishes the Pendlay row from a standard bent-over row.

Muscles Worked

• Primary movers: Latissimus dorsi, rhomboids, mid and lower trapezius
• Secondary muscles: Biceps, rear deltoids, erector spinae (isometric), forearms
• Stabilizers: Core (anti-flexion), hamstrings and glutes (maintaining hip hinge)

Common Mistakes

1. Rising torso angle during the pull: Your torso lifts toward upright as you pull, turning it into a hybrid shrug-row. Fix: keep your chest facing the floor throughout. If your torso rises, the weight is too heavy.
2. Not returning to a dead stop: Bouncing the bar off the floor eliminates the concentric strength benefit. Fix: let the bar settle fully before each rep. You should hear a brief silence between reps.
3. Rounding the lower back: Lumbar flexion under load risks disc injury. Fix: brace your core hard, maintain a neutral spine, and reduce weight until you can hold position for every rep.

Benefits

• Builds explosive concentric pulling power from a dead stop, mimicking the sled pull's hand-over-hand initiation
• Develops thick mid-back and lat strength that improves posture under fatigue
• Trains the hip hinge isometric hold, building lower back and hamstring endurance simultaneously
• Each rep starts fresh, enforcing strict form and eliminating the stretch reflex cheating common in standard rows

HYROX^® Context

The Pendlay row is one of the most transferable exercises for the Sled Pull station. Each hand-over-hand pull in the sled pull starts from a dead stop - there is no momentum to exploit. Athletes who train Pendlay rows build the concentric pulling explosiveness that moves the sled faster with each hand cycle.

The exercise also supports SkiErg performance through lat strength development and running posture through upper-back endurance. Program Pendlay rows in your pulling strength blocks: 4x5-6 at 75-80% 1RM for power, or 3x8-10 at 65-70% 1RM for strength-endurance.

Variations & Alternatives

• Machine Row: Chest-supported row for high-volume back work without lower back fatigue.
• Lat Pulldown: Vertical pull that targets the lats from a different angle. Good complement to horizontal rows.
• Pull Up: Bodyweight vertical pull for functional back strength.

FAQ

How heavy should I Pendlay row for HYROX^® training?

Aim for 60-70% of your bodyweight for sets of 5-6 reps as a strength baseline. Competitive HYROX^® athletes often Pendlay row 80-100% of their bodyweight. The weight should be heavy enough to challenge your pull but light enough to maintain a parallel torso and dead stop between reps.

What is the difference between a Pendlay row and a bent-over row?

The Pendlay row starts from a dead stop on the floor with a parallel torso angle every rep. The bent-over row uses a continuous motion with a slightly more upright torso. The Pendlay version builds more concentric power and enforces stricter form, making it more transferable to the dead-stop pulling pattern of the sled pull.

ROXBASE programs your pulling strength based on your Sled Pull race data. If your pull station is costing you seconds, our engine adds the specific rowing work that builds faster hand-over-hand pulls. Start your free plan and pull your way to a PR.