Barbell Pendlay Row

Each rep starts from a dead stop on the floor, the torso near parallel to it; the bar is pulled explosively to the lower chest and set back down.

How to do it

Setup

Bar over mid-foot, torso nearly parallel to the floor, back flat, overhand grip just wider than the shoulders.

Steps

Pull the bar off the floor to the lower chest in one fast drive.
Keep the torso still; only the arms and blades move.
Set the bar down on the floor and reset before the next rep.

Common mistakes

Torso rising with every pull: the chest stays low; drop weight if it cannot. Bouncing the bar off the floor: a dead stop every rep. Rounding the back to reach the bar: bend the knees more, keep it flat.

Breathing

Exhale on the pull, inhale lowering.