Bar Rows - back ache ?

[Joe Black]

I want to stick with bar rows as In know they are a good exercise and I am trying to stick to the basics right now for optimum mass gain...

However these jusr feel awkward and always have...

I first of all tried doing them by just picking the bar from the floor and rowing.. It put ALOT of pressure on my lower back and it felt bad..

I found that if I do rows on the rack and set the pins at the lowest leveland then set up a raised stoll in the rack it was perfect heigjht for me to perform full reps and when i felt the weight getting to my lower back I would just rest on the pins for a few secs and then do another rep and would continue this for perhaps the last 4 or so reps..

As I progressed a little heavier it just got worse and hurt my lower back more..

Any ideas on this, or suggestions to reduce lower back ache. Would strenghtening my lower back help.. Bear in ming I do do deadlifts and straight legged deadlifts to each week..

[kat]

Mine hurts too doing it...but I figured its supposed to, so Ive always just ignored it.
So Im no help to you Hulk. sorry. :(

[Buff]

This is a common occurence, and I think it is because you need to work with less weight then work you way up. I never had this problem but many people I know or have shown the exercise have not been able to do them because it is taxing their lower back more so then the lats. My suggestion is to do these with less weight, and have someone that is experienced watch your movements. Maybe you are leaning foward a bit to much? I do mine like Dorian, at an angle. He uses an angle that looks like he's using more traps though, I bend slightly more foward. The best quote I've ever heard for this lift was from DB69 "check your ego at the door"

Hope I helped man.. Later

BUFF

[chris mason]

My back is my strongest point. I have almost never performed this exercise for the reasons you mentioned. Bent-over rows stress the lower back a great deal because you have to keep yourself in the bent-over position with a lot of weight pulling you down. I believe this stress reduces the stress on the lats, i.e. you are wasting a lot of energy trying to stay in position. Try doing t-bar rows (reduced angle) or one of the apparatuses that support the chest. Just because it is purported to be a "mass" building exercise doesn't mean it works for you. Your structure may make it a terrible exercise for you. Now, before any of you get in an uproar, I have done bent-over rows with 365lbs for reps. So obviously I know how to perform them. I just don't feel they hit my upper back nearly as much as the other exercises listed above. I suggest you drop them like a bad habit and watch your back grow with other exercises. By the way, I have performed the Yates style and like it better than the standard, but still don't think it is as effective as t-bars or others.

[Edited by chris mason on 01-18-2001 at 12:54 PM]

[The_Chicken_Daddy]

You ever thought about doing DB rows?

I prefer them to barbells for pretty much that very same reason.

You can either use a bench on incline, where you chest will be touching the bench(strict) or flat(the way i do them) where pressure is spread across arm, shoulder, upper and lower back. I also wear a belt but i don't think that it is a necessity... :)

[Anthony]

Definitely agree with Chris. Hulk, weren't you there when everyone was talking about this the other day? I don't do bb rows for the same reason. I feel more stress from trying to keep balance than anything else. Very awkward movement for me. I'm a big fan of TBar row and always have been. Try them out!

[Chris Rodgers]

Do you do the bb rows after you do your deadlifts? If so, you have already taxed your lower back and you won't feel comfortable doing this exercise. I suggest doing db rows when you deadlift first and then perhaps start a back workout with bb rows and doing deads after. Just a suggestion.

[mds_79]

i too have always found bentover rows too taxing on my lower back and could never perform them correctly with heavy weights. i would always have to use light weight to perform them corectly. i've tried the dorian way and i like them alot better. i find its puts less stress on the lower "b" cause the angle isn't so severe.

[Franco]

What is the Dorian way to do bent over rows?

[chris mason]

You stand in an almost upright position. Your upper body is at approximately a 35 degree angle to vertical. The knees are bent slightly and you pull the weight into your waist area. I definitely think it is better than standard bent-over rows.

[Edited by chris mason on 01-19-2001 at 11:18 AM]

[Go Stars]

I agree with...sorry, forgot....but try the t-bar row. I have had a bad lower back for yrs but that doesnt even effect it. Give it a shot.

[Joe Black]

thanks guys..

I never got no well with the t bar rows.. Dunno why just felt more awkward than bb rows.

I might try with a more upright stance or if not look for an alternatice such as dumbells etc..

[Chris Rodgers]

I know you were just sick, but have you felt any better with the bb rows? I'm doing them again and I love them!

[YatesNightBlade]

got to agree with anthony on this one too. Ive always found them unnatural, espcially when your trying to do move some serious weight. T-Bar Rows are an excellent alternative.

On the other hand, have your tried changing your grip ? By doing them reverse grip ... you might find them less awkward. Just a thought !!!

[Joe Black]

BTW I am now doing t bar rows and am getting on great with them :)

[chris mason]

Told you so! Oh, I guess I shouldn't be that way. I meant, that is fantastic Hulk, keep up the good work!