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Unlock Major Back Muscle with the Pendlay Row

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There are more ways to row a barbell than one.

There’s a good chance that if you want an ultra-strong, V-tapered back, you’ve done your fair share of barbell rows. And that’s because the movement is strong and you can row with heavy weight. This heavy weight is key to building back size and strength.

But there is another, heavier barbell row that you can do. Get to know Pendlay Row, a favorite from Men’s Health Fitness Director Ebenezer Samuel, CSCS

The pendlay row builds on the barbell row, but instead of forcing yourself to hold the bar above the floor for a full set (and also putting weight on your lower back), you need to return the bar to the floor after each rep. That has its strengths. “By adjusting the bar every time you repeat, you save your grip strength,” says Samuel. “You also give yourself the chance to reset your entire body with explosion and power with every rep and every row.”

The reset allowed by the Pendlay range is key as it allows you to do something else: reset your core and glutes. When doing standard barbell rows, it can be difficult to maintain core and buttock tension for an entire set. But keeping your abs tight is key to protecting your lower back. The Pendlay range solves this problem. In between each repetition, lower the bar to the floor. “During this time,” says Samuel, “you can reset everything. Tense your abs, squeeze your glutes and put your shoulder blades back by pointing your elbow pits forward. ”

This will keep your shape tighter. Along with the short rest between repetitions, you can then pull with something else that standard barbell rows lack: strength. “Because we sit back and tense our bodies between each rep,” says Samuel, “we can focus on pulling as quickly as possible. If you do this in a tight form, you can build back strength and muscle. ”Remember to lift the weight explosively and keep it in a perfectly perpendicular line to the floor, says Samuel.

Challenges of Pendlay Row

While the Pendlay range invites you to row explosively, it also presents challenges. The largest of these involves your hip mobility. The hip joint is a fundamental position in strength training and it is the correct way to bend to take any weight off the floor. It is also a position that can take some time to master.

“A lot of people don’t have their hip joints right,” says Samuel. “Too often we just bend at the waist to pick up a weight. We shouldn’t do that, and we should always push our buttocks back slightly when we bend at the waist. This is the hip joint. And that’s a position you have to have when doing the Pendlay series. ”

Too often people just bend their waists and bend their knees slightly when positioning themselves for a pendlay. Instead, you want to make sure that you bend at the waist while pushing your butt backwards. “Your starting position in Pendlay should be with your hips just below your shoulders,” says Samuel. “That will help protect your lower back.”

Depending on your physique, this may or may not be a comfortable position for your body. But if not, there are options. ”

Two pendlay row setups

The classic Pendlay range

  • Step onto a loaded barbell, hold the barbell close to your shins and stand with your feet shoulder-width apart.
  • Tense your abs, squeeze your buttocks back, and bend your waist until your arms can grab the bar.
  • Squeeze your glutes together and make sure that your hips are lower than your shoulders. Squeeze your shoulder blades together.
  • Hold this position and explosively row the barbell to the bottom of your chest. Lower.
  • Put your body back and repeat the process. This is 1 rep; Do 3-4 sets of 6-8. (Keep the reps low to focus on being explosive.

    The sumo pendlay

    This move from Samuel is a perfect alternative if you’re battling tight hips.

    • Ascend to a loaded barbell, hold the barbell close to your shins and stand with your feet shoulder-width apart. Now open your feet shoulder width apart and point your toes outwards.
    • Tense your abs, squeeze your buttocks back, and bend your waist until your arms can grab the bar. Grasp the bar shoulder width apart.
    • Squeeze your glutes together and make sure that your hips are lower than your shoulders. Squeeze your shoulder blades together.
    • Hold this position and explosively row the barbell to the bottom of your chest. Lower.
    • Put your body back and repeat the process. This is 1 rep; Do 3-4 sets of 6-8. (Keep the reps low to focus on being explosive.

      Pendlay Row can fit into your workout in a number of ways, but it should always be an exercise that you do early. “You should be fresh for this so you can make it difficult,” says Samuel. So think of it as your first exercise on a back or pull day, or as an early exercise on an upper body day. “Don’t do that as a finisher,” says Samuel. “Your body will no longer have the strength to accelerate the weight, and that is something you want to get out of the pendlay.”

      For more tips and routines from Samuel, check out our full list of Eb and Swole workouts. If you’re looking to try an even more engaging routine, consider Eb’s All Out Arms program.

      This content is created and maintained by a third party and is imported onto this page so that users can provide their email addresses. You may find more information on this and similar content at piano.io

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Men’s Health

Mojo, a men’s sexual health startup that’s pushing therapy not pills, gets $4.4M seed – TechCrunch

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In the past few years, a number of sexual health startups have sprung up to offer men discreet help with the uncomfortable problem of erectile dysfunction. Companies like Numan and Roman. But “help” in this context usually means getting medicines like Viagra more easily.

The British startup Mojo is taking a different approach. A subscription service has been developed to support men’s sexual wellbeing by providing direct access to specialized therapies – in collaboration with professional psychotherapists to offer online courses that are considered a longer-term solution to male sexual health problems, rather than just some too popping blue pills.

This approach means that Mojo is within a broader digital health trend where the smartphone in the pocket of app makers is used to provide targeted, non-pharmaceutical support – be it for insomnia, dietary needs, musculoskeletal disorders, mental health or even sexual wellbeing. Being. (The latter category also includes specific apps for women.)

The idea behind all of these startups is to offer people a viable alternative to big pharma. (And hopefully eat some of the pharmaceutical company lunch at the same time.)

Mojo’s support platform caters to a spectrum of problems that can affect men and have links to their sexual wellbeing – with digital programs that target not only erectile dysfunction but other sexual problems like porn addiction or anxiety in general are.

So it could be an interesting “start” – encouraging men to explore broader psychological problems by using support services. (Men are a notoriously difficult group to get into therapy, but erectile dysfunction is likely a trigger for many therapy-shy individuals to seek support.)

Mojo’s quarterly subscription service (costs £ 49 / $ 68 every three months) provides access to professional resources that Mojo describes as “out of the reach of the most”. It also describes its app as a “virtual coach” – with the aim of “encouraging men to get their erections back and have great sex without resorting to a drug approach”.

The digital support package includes video courses and exercises, therapy podcasts and meditations, and live events – including the ability to connect directly with Mojo’s expert panel on sexual health and the wider community of men who use the app. An engaged community reduces the stigma men can feel when discussing intimate health issues – since other users are likely to have similar issues.

The startup, which was founded in 2019, claims to have registered “almost” 50,000 users in 36 countries.

It announces seed funding today to step on the growth gas.

The £ 3.25 million ($ 4.4 million) round is jointly led by London-based early-stage fund Kindred Capital and Octopus Ventures. The angel investors in the round include some well-known names from the European startup world, including Tom Blomfield (Monzo), Julien Callede (Made.com), Ian Hogarth (SongKick), Freddy Macnamara (Cuvva), Alex Rose (Let’s Do This) and Errol Damelin (Wonga).

Kamran Adle, health investor at Octopus Ventures, commented on the seed funding in a statement:

Taboo topics in the health sector are still a central issue for us, as there is often a high latent demand due to decades of underinvestment. Men’s sexual health is a perfect example of this and offers Mojo a great opportunity to challenge the stigma and move beyond pills to a much broader, sustainable and scalable solution.

In another supportive statement, Maria Palma, General Partner at Kindred, added:

We firmly believe that Mojo’s strong founding team can redefine the conversation about male sexuality and vulnerability. It is clear from their early evangelical user base that they have created a product that will resonate with men around the world and help them transform their confidence, relationships, and everyday lives.

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Men’s Health

The Inchworm Exercise Is an Effective Abs and Hamstrings Move

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If you’ve ever played a sport – even if it was just youth soccer or a leisure club – you’ve likely gone through a series of warm-up exercises that included a movement called inchworm. The maneuver is accessible to all types of people (including wild kids), and it’s even more effective than you might have guessed if you kept moving through the moves before your workout or competition. The key to getting the most out of the exercise is to focus on every single detail.

For Men’s Health Fitness Director Ebenezer Samuel, CSCS, the inchworm is a great opportunity to work out your abs in ways that go beyond your typical crunch-to-static plank combo. “Every now and then you need a different kind of core movement,” he says. “Not a move that will make you tired or make your abs feel fried, but a move that will help your abs feel great, that will help you challenge a bit of stability, that will and will help warm your core Might challenge your multiplanar stability a little more than you might think. ” Along with the benefits to your core, you’ll also move more than other static stretches and stretch your hamstrings more than you might expect.

Those are some of the advantages of such a seemingly basic exercise – not to mention that you can do this exercise almost anywhere without the need for equipment. Just find enough space to take a plank position and you’re good to go.

Men health

Before you recreate the inchworm of your youth, however, take a moment to learn the subtle keys of exercise from Samuel and Men’s Health Fitness Editor, Brett Williams. This is how you get more out of your training.

How to do the inchworm

Keep your legs straight – until you can no longer

To get the nice hamstring stretch that we are looking for at the beginning of the exercise, you need to keep your legs straight. Start with your feet just over shoulder width apart, then hang from your hips to bend down and place your hands on the floor. As you descend, you want to keep your legs as straight as possible – but for some people, this means bending your knees. That’s a good thing. Everyone has a different level of flexibility.

But the goal is to give up the squat. “You want to get as far as keeping your legs as straight as possible because the straighter you keep them, the more you’re going to get that really good hamstring stretch,” says Samuel.

Go slow it down

The inching to which the name of the move refers is created when you move from a stooped position onto the plank by moving your hands forward. This is where most of the benefits come from. But you don’t want to rush it or you’ll throw yourself off balance. Go slow

“This is the part where you can explore your core a little and explore the stability of the core,” says Samuel. However, it’s important to make sure the raised rump remains stable when you put one hand in front of the other. “I think about the hips and shoulders on the floor all the time,” he continues.

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Own your pushups

Once you’ve brought your hands to the end point, your focus shouldn’t let up. Now is your chance to get even more benefit from the exercise. When you’re in this spot, you’re essentially holding a plank.

As with a regular plank, there are a few things you can do to make the static position a great core move. First, be sure to keep your spine straight without rounding your back or squeezing your pelvis. Second, make sure you contract your glutes, core, and shoulders by squeezing these muscles.

Get it right up

Getting back to the starting position shouldn’t be as easy as just getting up. Instead, you should keep the focus until you get to the top.

“Let’s take the opportunity when we get up to use this as a chance to get your hips in proper extension,” says Samuel. “We’re essentially coming back from a Romanian deadlift.” Squeeze your glutes while standing, keeping your hips and shoulders straight, and stepping back with your hands.

Do you want to master even more moves? Check out our entire Form Check series.


Brett Williams, fitness editor for Men’s Health, is a NASM CPT certified trainer and former professional football player and tech reporter who divides his exercise time between strength and conditioning, martial arts, and running.

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Men’s Health

Boris Kodjoe On His ‘Personal’ Mission To Help Black Men Beat Prostate Cancer

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Presley Ann / Getty Images for Depend Brand

For actor Boris Kodjoe and his family, the motivation has always been there to make health and wellness a priority. Together with his wife Nicole Ari Parker and his siblings Patrick and Nicole, he recently launched a fitness app called KOFIT, which helps people find time to exercise in their busy schedules. Nicole also has a successful line of exercise headbands with her company Gymwrap to help women stop wearing their hair while exercising. Taking care of yourself, be it physically or mentally, has always been at the forefront of the Kodjoe household.

But the passion for motivating others to prioritize it in a similar way, especially men, grew significantly as the station 19 actor watched as people he loved battled prostate cancer.

“It was a personal push for me to get involved because one of my close friends and mentors went through a battle with prostate cancer. So I was very familiar with the difficulties and challenges we men face when we are given this type of diagnosis, ”he tells ESSENCE. “Then I found out that at some point one in eight men in the country will be affected, as well as one in four black people, which is just a very sobering statistic.”

Kodjoe decided to partner with Depend, the brand behind disposable absorbent underwear, and the Prostate Cancer Foundation to generate awareness during National Prostate Cancer Awareness Month and after. Depend’s products are used by many men with prostate cancer as urinary incontinence is a common consequence of treating men with the disease.

“Dependent makes so much. They donate up to $ 350,000 to the Prostate Cancer Foundation, ”he said. “I also did more research because another friend of mine, Robert Smith, worked with the Prostate Cancer Foundation to bring the Smith Polygenic Risk Test, a test specifically designed to diagnose early-stage disease in black people To recognize men who are again most at risk. So it was a very personal thing. ”

It’s an incredibly personal effort for another reason too. While his close friend and mentor beat prostate cancer, another recently succumbed to the disease. Kodjoe called the loss “devastating” and it was another motivation to highlight the importance of men who take prostate cancer screenings seriously. Men with an average risk of prostate cancer are recommended to start at age 50, while those at higher risk (e.g., based on family history) are recommended to start at age 45.

“Many men are affected. Lots of men in my circle, ”he says. “I want to use my platform to talk about these things because it’s important that we remove the stigma often associated with diseases like prostate cancer that men just refuse to talk about. The problem is that if we don’t talk about it, we won’t get any information. If we don’t educate ourselves, the numbers will just keep increasing. ”

One way people can help is by supporting research and resources like the Prostate Cancer Foundation and Depend’s Stand Strong for Men’s Health initiative. Another is that people are stressing the need for early tests and annual checkups with the men in their lives. He also recommends parents start early to sponsor practices that encourage boys to see doctors of all kinds on a regular basis. If such practices are prioritized now, they will continue to be prioritized later.

“These are some of the things we need to address, especially as black men and men who are considered pillars of strength in our communities,” he says. “Sometimes when we talk about these things and are vulnerable, we are afraid of being seen as weak. We have to overcome that. We need to talk to our healthcare providers, our doctors, and make sure we do the appropriate tests. ”

At a time when the pandemic has focused on the need for better self-care for everyone, the star hopes his efforts will help have the conversations necessary to save lives, especially since prostate cancer in the US is considered more aggressive was classified as Black Man.

“We just have to start talking about these things,” says Kodjoe. “We cannot shy away from these topics and continue this stigmatization because our lives are in danger. Our life is at stake. ”

To learn more about Kodjoe’s partnership with Depend and their work with the Prostate Cancer Foundation, visit the Depend website.

SUBJECTS: Boris Kodjoe Cancer Health and Wellness

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