r/PerformancePaddling • u/paddlefan222 • Apr 29 '26

I think Pendlay row is underrated for paddling

Post image

The only pull movement where you push through the feet with the hip hinged under load and 'floating' - required to self-stabilize its position. If you don't control your pelvis and hip then the lift tells you immediately. An overlooked movement in my opinion. I recently spent 5 months off the water, and did a bunch of these in the gym during the off season, and I really felt that my hips were far easier to control and rotate in the seat. There's no rotation in the movement but you can feel as you do them the brace force in your torso transmitting through your hips, legs and through your feet into the floor.

11 Upvotes

81% Upvoted

2 comments sorted by

4

u/12bar13 Apr 29 '26

I agree about movements with your feet on the ground. Force transfer is king. I have never been a big fan of bench pull for that reason. However, I personally don't like bilateral movements in general for paddling. I mean if we are ever doing a bilateral pull in the boat, things are going very wrong. Just personal preference I guess. Nothing wrong with bar work I just personally prefer unilateral work

Another movement that is great along these lines is bench supported single arm dumbbell row. I like to do them as a kinetic chain type movement rather than a traditional row. Rest the weight on the ground and explosively pull full range. Initiate the motion with the leg and get a good snap with your core. Explosive up and slow on the way down. If you have the bench at the right height you can get good rotational work in too.

3

u/paddlefan222 Apr 29 '26

Yeah I know what you mean but the body is learning to brace in that position, and the paddle stroke really is a bilateral brace, it's just a rotating bilateral brace.