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js rows = back is parallel to floor, right?
now for someone like me who has longer legs and short arms, i have to bend my knees a GREAT extent to get the perfect form. is that ok?
coz so far all my rows are yates-style.
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LOL, if I did Yates style, I'd be doing rows with 365 lbs!
Basically, JS (aka Pendlay) rows are with the weight DELOADING completely on the floor, just like a deadlift. Your back is 100% parallel to the floor. This means you're really low to the ground.
Having long legs simply means that you can space your feet out further.
JS Rows essentially elliminate the lower back work that Yates style has. It makes you use only your rowing muscles without turning the lift into a cross between a hyperextension and a shrug that Yates can easily turn into. IME, if you need a weight belt for any type of a ROW movement, then it's not going to be as effective. If I did Yates style, I'd most certainly need a belt.
So for ME, I'd rather choose between either rack deadlifts or JS Rows for back rather than bothering with Yates rows working at a 45 degree angle to the floor.
The way I think of it is this.. When you do cable rows, do you sit straight up and contract the v-bar into your stomach with a slight lean or do you lean far back and shift the emphasis on your biceps and traps? In my opinion, JS Rows translate to other back movements whereas Yates style allows more poundage due to more momentum/cheating.