On Pendlay Rows: As I understand it, the correct form is to explode basically straight upwards, usually hitting the bar at the lower part of the chest or so. And yeah, I definitely keep my shoulders directly over the bar, back flat, butt out, etc. It felt really unnatural to me to do it as well but it became more fluid over time, it just took some practice.

edit - nevermind, i guess i was wrong about the form on this one but i'll leave it up so people know what eric is talking about