 Hey everybody, I'm Lance Guicci and today we're continuing our our bilateral rowing Exercise progressions. We talked about the bent over row yesterday, which is kind of just like an RDL with a row Now we're gonna do something really really similar in a this came from a an Olympic weightlifting coach named Glenn Pendley basically you put the bar on the ground and it starts there now I've already told you the bent over row is Really complicated and if you need more explanation than that watch that bent over row video but This one is even more complicated, right? I need a lot more mobility to get my Position all the way down to the ground with a good back position Right. I need a lot more flexibility in my hamstrings I need to have good control in my back to make sure that I'm actually loading my legs and my upper back muscles So beware Do the three-point row variation first where your hand is helping support you and you're only rowing one at a time then after you've trained that Perfectly and after you can do an RDL perfectly then come over to the bent over barbell row and Do that one and after you can do that really really well then you can try this Penlay row variation I've seen people do it I've seen them do it very well. I've seen I've been able to figure it out as well I I like the variation at least for myself. I've never given it to a client I think maybe I gave it to one client and it looked like crap, so I stopped giving it to people It's just it's hard to coach if you don't fully understand what's going on and in the context of a training session Usually I just want to get my muscles tired and there are better ways to do that than Learning this weird rowing variation But I do want to talk about it because if you're analytical like me and you're you're evaluating all your movements because you watch YouTube videos from some random guy in Mountain View, California, then this might be of some use to you So you're starting with a bar on the ground my imaginary bar is sitting down there about mid shin height Maybe a little underneath that and then you're doing an RDL. So it's a slight tuck slight exhale I push my butt back Till I feel a stretch in my legs and then I'm down here on the ground Okay, now I'm gonna hold that and I'm gonna try to initiate the energy from my heels up through my butt and then into my hands Okay, it comes all the way down clank This is my sound effects clank Clank The timing isn't quite right, but you you get the idea That's a pen lay row. This is actually an attainable thing you can you can definitely work towards that I don't mean to scare you away from ever doing it But make sure that you're again you're these all these rowing exercises are lower-body Exercises and once you think about it that way, then you're kind of ensuring that you're gonna get the technique Right, okay, so I need to make sure I'm stabilizing with my hamstrings here at the bottom So that I'm not just lifting with my back on every rep Okay, and then final point of the upper body mechanics Make sure that you're getting that shoulder blade back first and then the elbow follows after that Okay, otherwise, I'm not really gonna feel that upper back squeeze I'm not gonna get that upper back development that I'm looking for and I'm actually putting my shoulder at risk for long-term injuries So that is the pen lay row