Name: Playbook - Hannah Bower - Pendulum Row
Uploaded: 2024-03-06T20:31:25.585Z
Duration: 2 min
Description: Pendulum Row

This is an advanced version of a row, but when done with correct form has great benefits of developing, core stability and back strength. 

1. The setup for a pendulum row is very similar to the set up for a deadlift. If you have not already, watch the deadlifting tutorial.

2. Stand tall with your shoulders retracted (pulled down and back so that you aren't slouching or rounding forward).

3. Engage your core and hinge at the hips by thinking about shifting your hips back WHILE keeping your back flat/neutral ( a straight line).

4. It is very important you maintain core control in this hinged position. Your weight should be shifted to your heels and away from your toes. This will activate your glutes.

5. Keeping your head, torso, and back still you will row the barbell to your chest. 

6. Think about holding a pencil between your shoulder blades when you do so. You can play around with grip width. 

7. If you find this hurts your back/core then that is the number one sign to either lower your weight, focus on form, or in most cases modify! Standard single arm row on a bench will be a great substitute.

Pendulum Row

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Great explanation of diaphragmatic breathing!

Cristine

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It was great - but one question - does this mean the diaphragm breathing is all the time or just while working out?

Charissa

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Yes! I found myself yesterday holding my breath (always have, especially when I was trying to keep my core engaged) but I kept catching myself and telling myself to breath.

Ashley

Saving up to buy the core guide but found this tip helpful! Need all the breathing tips while I have pneumonia 😅

Tristian

Needed that clarification!! Thanks, I still feel lost with this but I’m trying very hard to figure it all out. I have you core guide and healthy mama, healthy baby! I want master this so all the little bit of info and explanation I can get is so helpful💙thanks for taking the time to explain!!!

Courtney

Breathing Tip

What a great way of providing feedback to better understand and reinforce diaphragmatic breathing!!! I can’t wait to do this daily for a few weeks/months to see if it really can help me reprogram my normal breathing!

Meaghan

Great tip! I was completely unaware of this breathing exercise and will give it a try! I have large rips so I want to be conscious on corseting them in naturally with my muscle strength. 
Thank you!!

Janine Ducharme

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Just found out I’m pregnant, 5 weeks! I’m nervous to do exercises wrong that could affect my pregnancy, so I’m checking out all the videos right now!

I think I got it! And will keep referring to this video till it becomes easier and more natural

Pendulum Row

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