Pendlay Row for BJJ
The Pendlay row is a strict barbell row variation where each rep starts from a dead stop on the floor. This eliminates all momentum and builds explosive pulling power from a static position. The dead-stop nature closely mimics the initial grip break needed when fighting for grips in BJJ.
✓ Step-by-Step Instructions
- 1 Set up over the barbell with feet hip-width apart and torso parallel to the floor.
- 2 Grip the bar slightly wider than shoulder width.
- 3 Keep your back flat and core braced with the torso at roughly 90 degrees.
- 4 Explosively pull the bar to your lower chest.
- 5 Lower the bar all the way back to the floor under control.
- 6 Let the bar settle completely before pulling the next rep.
💪 Muscles Worked
Primary Muscles
Secondary Muscles
🥊 BJJ Application
Builds explosive pulling power from a dead stop, mimicking the sudden force needed to break grips or execute snap-downs. The strict form develops honest pulling strength without momentum.
🔧 Equipment Needed
✗ Common Mistakes
- ⚠ Torso rising above parallel during the pull
- ⚠ Not returning the bar fully to the floor
- ⚠ Using hip drive to cheat the weight
- ⚠ Rounding the lower back
🔄 Variations
- → Deficit Pendlay row
- → Wide-grip Pendlay row
- → Underhand Pendlay row
- → Dumbbell Pendlay row
Track Your Pendlay Row Progress
Log your strength training sessions alongside your BJJ training. MatTime gives you a complete picture of your athletic development.
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Frequently Asked Questions
How does the Pendlay Row help my BJJ game? ▼
Builds explosive pulling power from a dead stop, mimicking the sudden force needed to break grips or execute snap-downs. The strict form develops honest pulling strength without momentum.
What equipment do I need for the Pendlay Row? ▼
You will need: barbell. Make sure all equipment is properly set up before beginning the exercise.
How difficult is the Pendlay Row? ▼
The Pendlay Row is rated 3 out of 5 in difficulty. This is an intermediate exercise. Make sure you have a solid foundation in basic movements before attempting it. A proper warm-up is required before performing this exercise.