Need Help with 5x5 and Rows

[cmarcell]

Hey guys. I have a problem. I started doing a 5x5 and so far everythings been great. The only problem I have is with the Pendlay rows. I've been trying to take the bar from the floor, and bring it to my upper abs each time. The only thing is, my lower back is staying rounded, which seems to be putting too much pressure on my vertabre. The only time I can get my back straight is when I hold nothing. Even when I use just the bar, which is by no means heavy, I can't get the correct form that I think I should. After my 4th set today I had to give up because I didn't want to hurt my back. Any advice on how to overcome this situation? Thanks.

 

[Madcow2]

How about instead of messing with the floor and the arching you just row - put your back in the right position and row. Yes, try to accelerate the bar, try to keep the torso parallel to the floor but just row with your back in a proper position and get used to it. Pendlay rows are great but the real key is just rowing and rowing correctly (not like a standing barbell humper). Stand straight, Chest up, shoulders back, flex knees some, push your butt back to lower your torso and look straight forward. Make sure you can see your face and chest in the mirror if you are facing one (i.e. if your back is parallel to the floor and you can see your chest which should not be hooded by your shoulders, your back must be arched - turn slightly to confirm this). That's it in a nutshell. Practice that, try to improve. Later on, work from the floor and get that piece of the equation.

 

[Protobuilder]

flex knees some, push your butt back to lower your torso

I bet that's it. If you're in the proper position and using decent weight, your glutes & hams will contract pretty strongly to stabilize your torso.

 

[carlsuen]

i think that it might also be a question of flexibility.. i'm getting a guy to do the 3x5 now and hes has problem getting into the row position and also having a hrd time getting the dead form right too.. it might be your glutes and hams which are weak which is why u can never get to parellel witout arching your back.. the answer?

S-T-R-E-T-C-H

stretch your hams and glutes everyday for a week or 2 and u'll be able to go down to parellel with your back arched no problem..

 

[jwwpua]

How much should knees be bent in order to be parallel with the ground when rowing? Mine are probably about 120 degrees. Is that normal?

 

[carlsuen]

everyone's body is different therefor there are no fixed angles in which u must bend in order to have your back parellel to the floor.. u must find what is comfortable for your own body structure.. if in your case u have to bend that much without any discomfort then it should be alright..