Mastering the Power Row: A Better Alternative to the Pendlay Row
- Jake Hicks
- Aug 6
- 5 min read
People are often boxed in with exercises that seem to be accepted. When you start to explore the why behind the exercises you do, you may come to a conclusion that there are better ways to do something. That's exactly how I stumbled upon the Power Row. Pendlay Rows were just missing an element so I made my own version and I will outline to you why you should use it and how it will benefit you.
If you’re looking to take your rowing game to the next level, the power row (A slightly altered version of the Pendlay row) is a fantastic tool to add to your training arsenal. Whether you’re a powerlifter, a field athlete, or an advanced fitness enthusiast, this exercise offers a unique approach to overloading the traditional bent over row—without the common pitfalls of cheating or losing form.
Why Choose the Power Row?
The main reason to incorporate the power row into your routine is simple: it overloads the bent over row in a way that demands more from your muscles, particularly the high-threshold motor units that generate strength, speed, and power. Unlike a strict bent over row, which can sometimes feel too controlled or “docile,” the power row encourages an aggressive tempo and recruits those type II muscle fibers that many lifters seek to engage for real performance gains.
In fact, the name “Pendlay row” can be misleading for some, leading to confusion about the movement. Traditional Pendlay row doesn't have the leg drive I promote. So, think of it instead as a power row—an exercise designed to maximize force production and muscle recruitment through a whole body dynamic and explosive pattern.
Breaking Down the Power Row: Two Essential Movements
Step 1: The Setup
The power row starts with a simple yet crucial action: lifting the barbell off the ground using your legs. This is not a deadlift, but you do want to start in the same position as a deadlift. That means chest and shoulders facing the ground and positioned way out front of the bar. The key is initiating the weight off the ground WITH THE LEGS. PUSH the ground and raise up SLIGHTLY with the chest and finish with a row.
Step 2: The Row or Pull
Once the bar is off the ground, the next focus is the row itself. Here, you want to pull the barbell aggressively toward your belly button or belt buckle. The bar needs to literally touch your body. This consistent finish point helps keep your movement pattern efficient and powerful.
A common mistake is to “suspend” the barbell by holding it mid-air and then dropping your chest down to meet it. This breaks the rhythm and reduces the exercise’s effectiveness. Instead, you should be actively pulling the barbell toward you until contact. If you find yourself dropping down to meet the bar you're doing it wrong. This takes practice and discipline overtime.
Common Mistakes and How to Fix Them
Dropping the Chest to Bar: This is the biggest error I see. It turns the row into a sloppy movement that doesn’t recruit the right muscle fibers.
Using Too Much Weight: If you can’t maintain control through the two-step process—lifting the bar with your legs and then pulling with your upper body—the weight is too heavy. Scale down to focus on technique.
Suspending the Barbell: Holding the barbell mid-row without actively pulling it in wastes energy and reduces muscle engagement. Keep the pull continuous and be sure it makes contact with your body for full range of motion.
Putting It All Together: The Power Row in Action
When executed correctly, the power row becomes a fluid, aggressive movement. You lift the barbell off the ground with your legs, then pull it toward your midsection with your upper body. The barbell should “crash” back to the floor, but you remain disciplined in controlling each rep. There is no eccentric phase in this lift, you are simply focusing on your force output in the concentric phase. Another reason this should never be the end all be all for barbell rows. You need to mix in traditional bent over barbell rows to expose yourself to eccentrics as well.
Think of it as a two-part movement:
Push: Drive through your legs to break the bar off the floor.
Pull: Row the barbell aggressively to your belt buckle.
This approach allows you to recruit powerful muscle fibers, develop strength, and build explosive pulling power that transfers well to other lifts and athletic movements.
Bonus Benefits
I've written about the DB Row and how aggressive rowing can prep you and your tissue tolerance/strength for your aggressiveness on the deadlift and the Power Row is another version that does that very same thing. If you didn't read that article you can read it HERE. The simple concept is this: If you are going to produce your absolute max force on any lift but specifically here with the deadlift, you HAVE to do it as fast as you can. The problem is a lot of people lack the strength to do so without losing position and having breakdown in posture. That is exactly what this exercise will help improve. I'd also argue being that you are using a barbell and starting in the same exact set up as your deadlift, this Power Row will be more specific and transfer even better than the DB Row.
Final Tips for Success
Practice the movement with lighter weight at first to engrain the proper technique.
If you feel yourself hitching or dropping during the row, reduce the weight immediately.
Keep your finishing position consistent, aiming for the belly button or belt buckle as your target.
Stay disciplined and aggressive with your tempo—this is what recruits the fast-twitch fibers you want to target.
You can never be satisfied with the rate at which you move the bar. Always look to be faster and more explosive, even with heavy weight the key is to try to move it faster
LAST TIP: This is supposed to be done with heavier weight. The weight should exceed your bent over barbell rows so as you may start light to practice, the goals is to be using heavy weight and low rep sets with this exercise. Here is a video for reference of what good looks like
Incorporating the power row into your training can be a game changer for your back strength and overall athletic performance. By focusing on controlled leg drive and an aggressive pull, you’ll overload your muscles more effectively than with a traditional bent over row. Remember: the key is not just lifting heavier, but lifting smarter.
You will find the Power Row sprinkled in all of my strength based programs such as Super Sets, Swole Method, Reps and Sets Intermediate Barbell as well as Advanced Barbell and all of my Powerlifting programs. Shop my programs below to start a FREE 10 day trial or fill out a questionnaire for custom programming.
You can also schedule a FREE call to discuss training options and learn more about the services I can offer
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