Hello guys,

I need your help. I saw the BACK BUSTER Routine from Scott channel, And I started to do the workout back, But when I am doing the Pendlay Row I feel a little pain in my lower back, And I am keeping on hamstring tense and flat back.

Thanks for your help.

(soory if I have mistakes in English)

Post a video of you doing a pendlay row with a broomstick so that we can judge your form. Otherwise, if your form is good, you probably have a muscle imbalance somewhere around your hips, which is preventing you of doing pendlay rows, in which case, you should be doing normal bent over rows with a 45 degree angle. Obviously, in the meantime it would be good to try to fix the possible imbalance with a series of stretches and corrective exercises, depending on the specifics of the problem.

Kostas

The pendlay row definitely requires you to have a strong lower back because your entire upper torso is parallel to the floor. Its a great exercise, but I would recommend that you build up some lower back strength before you start trying to go heavy with these. Start doing hyperextensions at the end of every back workout. Do 4 sets of 12 reps. Itll help keep all your lower back muscles loose and will help to strengthen your lower back so you can perform exercises like the pendlay row with 100% intensity. You can also look into getting a weight belt. The weight belt is beneficial for any type of exercise where you are bent over because it helps keep everything tight.