Comments on: How to Avoid Lower Back Pain from Barbell Rows http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/ Build Muscle & Lose Fat Through Strength Training Sun, 14 Dec 2008 00:24:18 +0100 http://wordpress.org/?v=2.8.5 hourly 1 By: Phil http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17855 Phil Fri, 07 Mar 2008 06:32:06 +0000 http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17855 @ Mehdi if i bend my knees more than my knees get in the way of the bar traveling up towards my chest @ Mehdi
if i bend my knees more than my knees get in the way of the bar traveling up towards my chest

]]> By: cg http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17814 cg Thu, 06 Mar 2008 18:44:54 +0000 http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17814 Arnold Schwarzenegger is a genetic freak of nature, probably one of the biggest freaks the world has seen a long time. That being said, he could grow doing just about any thing. While he was a knowledgeable guy who had great bodybuilding success, that doesn't mean that the majority should take the same steps or do things the same way he did. For most of us, an injury is bound to happen if we neglect sound biomechanics and posture while we lift. Arnold was a big dude, but just because he did it one way doesn't mean it's the safest or most prudent way for you to do it. Arnold Schwarzenegger is a genetic freak of nature, probably one of the biggest freaks the world has seen a long time. That being said, he could grow doing just about any thing. While he was a knowledgeable guy who had great bodybuilding success, that doesn’t mean that the majority should take the same steps or do things the same way he did. For most of us, an injury is bound to happen if we neglect sound biomechanics and posture while we lift. Arnold was a big dude, but just because he did it one way doesn’t mean it’s the safest or most prudent way for you to do it.

]]> By: Bluze http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17691 Bluze Wed, 05 Mar 2008 08:05:37 +0000 http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17691 This article really comes at the right time for me. Yesterday I was doing BB Rows, putting the barbell on the ground after each rep. So one of the gym instructors came and told me to let it hang from my arms. I told him that it would make no difference as the barbell would hit the floor anyway. Then he suggested doing them while standing on a platform. I guess he is more concerned for his precious floor than the health of my back. This article really comes at the right time for me. Yesterday I was doing BB Rows, putting the barbell on the ground after each rep. So one of the gym instructors came and told me to let it hang from my arms. I told him that it would make no difference as the barbell would hit the floor anyway. Then he suggested doing them while standing on a platform. I guess he is more concerned for his precious floor than the health of my back.

]]> By: buck http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17617 buck Tue, 04 Mar 2008 15:03:05 +0000 http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17617 I think the argument is moot considering that with Arnold's back development as shown in the picture, he could probably do any movement with heavy weight and incorrect form WITHOUT getting injured. A novice, intermediate level strength trainer is way more likely to get injured due to a lapse in form. Tarun - If you learned how to power clean from power lifters you might want to check your form. The few "powerlifters" I see power cleaning in my gym have the worst form. They always pull prematurely with bent elbows using their biceps as opposed to initiating the second pull with the combined plantar flexion of the ankles and upward shrugging of the trapezius. I no longer power clean, but rather clean the barbell into a full squat position. I think the argument is moot considering that with Arnold’s back development as shown in the picture, he could probably do any movement with heavy weight and incorrect form WITHOUT getting injured. A novice, intermediate level strength trainer is way more likely to get injured due to a lapse in form.

Tarun – If you learned how to power clean from power lifters you might want to check your form. The few “powerlifters” I see power cleaning in my gym have the worst form. They always pull prematurely with bent elbows using their biceps as opposed to initiating the second pull with the combined plantar flexion of the ankles and upward shrugging of the trapezius. I no longer power clean, but rather clean the barbell into a full squat position.

]]> By: Taz http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17609 Taz Tue, 04 Mar 2008 12:38:38 +0000 http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17609 Maybe it's because I'm only doing 35kg on the BB row, or maybe my technique is alright. But so far, my back (upper and lower) is the only part of my body that isn't complaining. *touches wood* Maybe it’s because I’m only doing 35kg on the BB row, or maybe my technique is alright. But so far, my back (upper and lower) is the only part of my body that isn’t complaining. *touches wood*

]]> By: Mehdi http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17586 Mehdi Tue, 04 Mar 2008 10:11:45 +0000 http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17586 @Phil The solution is to bend more at your knees, so your hips end lower. @Jason Papillon If you can't touch your chest on Barbell/Pendlay Rows, the weight is too heavy. Lower the weight. @Caim If you lack hamstring flexibility you need to work at. You'll get problems on other exercises anyway, and you're not doing Barbell Rows correctly right now. Grip should similar to a middle grip bench press (bit wider than grip for deadlifts). @Gdon The faster you lift on the way up, the more weigth you can pull. Yes accelerate on the way up. Make sure you read the article about the <a href="http://stronglifts.com/how-to-perform-the-barbell-row-with-proper-technique/" rel="nofollow">barbell row</a>. Technique is explained there. @Phil
The solution is to bend more at your knees, so your hips end lower.

@Jason Papillon
If you can’t touch your chest on Barbell/Pendlay Rows, the weight is too heavy. Lower the weight.

@Caim
If you lack hamstring flexibility you need to work at. You’ll get problems on other exercises anyway, and you’re not doing Barbell Rows correctly right now. Grip should similar to a middle grip bench press (bit wider than grip for deadlifts).

@Gdon
The faster you lift on the way up, the more weigth you can pull. Yes accelerate on the way up. Make sure you read the article about the barbell row. Technique is explained there.

]]> By: brent http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17577 brent Tue, 04 Mar 2008 06:27:41 +0000 http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17577 no way in hell a barbell row is anything close to a power clean in terms of technique in a barbell row the only thing you worry about is keeping the back angle constant, and manipulating the shoulder and elbow joints in a power clean you manipulate the knees, hips, shoulders, and elbows in a complex sequence that spans less than a second ... things like knee and torso angles are dynamic throughout the entire movement, not static as they are in a barbell row as for the bodybuilding aspect, power cleans develop the upper trapezius muscles and hip extensors to a high degree but don't have a significant effect on anything else ... barbell rows encompass much more of the back. the power clean is a skill-based movement in which the <i>speed</i> of contraction is important, barbell rowing is actual strength-training and bodybuilding, where muscle fibers can actually be taxed to a degree of failure. you don't fail on power cleans, you just start moving too slow no way in hell a barbell row is anything close to a power clean in terms of technique

in a barbell row the only thing you worry about is keeping the back angle constant, and manipulating the shoulder and elbow joints

in a power clean you manipulate the knees, hips, shoulders, and elbows in a complex sequence that spans less than a second … things like knee and torso angles are dynamic throughout the entire movement, not static as they are in a barbell row

as for the bodybuilding aspect, power cleans develop the upper trapezius muscles and hip extensors to a high degree but don’t have a significant effect on anything else … barbell rows encompass much more of the back. the power clean is a skill-based movement in which the speed of contraction is important, barbell rowing is actual strength-training and bodybuilding, where muscle fibers can actually be taxed to a degree of failure. you don’t fail on power cleans, you just start moving too slow

]]> By: Tarun http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17566 Tarun Tue, 04 Mar 2008 01:58:15 +0000 http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17566 To be honest, I'd say that for your upper back, I'd do power cleans. You get the leg work, you get the upper back work, trap work, and most of all, the explosive power that helps you with all lifts. You might disagree, but I get the feeling the barbell row is more technical than the power clean (I prbly feel this way since I was actually shown by actual powerlifters at my school how to power clean) To be honest, I’d say that for your upper back, I’d do power cleans. You get the leg work, you get the upper back work, trap work, and most of all, the explosive power that helps you with all lifts. You might disagree, but I get the feeling the barbell row is more technical than the power clean (I prbly feel this way since I was actually shown by actual powerlifters at my school how to power clean)

]]> By: gdon http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17565 gdon Tue, 04 Mar 2008 01:52:36 +0000 http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17565 Thanks for this Medhi and for your answer on my thread. One more question here: I've seen a variation in the execution on the bb row. Should I be accelerating the barbell up to my chest/upper ribcage as fast as I can and lowering it down (almost dropping it near the end) quickly as well? Or is it more effective to lift the bb up and down with a relatively slow and steady approach? Thanks for this Medhi and for your answer on my thread. One more question here: I’ve seen a variation in the execution on the bb row. Should I be accelerating the barbell up to my chest/upper ribcage as fast as I can and lowering it down (almost dropping it near the end) quickly as well? Or is it more effective to lift the bb up and down with a relatively slow and steady approach?

]]> By: Phil http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17561 Phil Tue, 04 Mar 2008 01:23:23 +0000 http://stronglifts.com/how-to-avoid-lower-back-pain-from-barbell-rows/#comment-17561 by deloading i mean letting the weight rest on the floor in between each rep like Mehdi talks about in this article and his eBook by deloading i mean letting the weight rest on the floor in between each rep like Mehdi talks about in this article and his eBook

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