What is the cause of back pain in barbell rowing? The reason for backache after barbell rowing is very simple, that is, your waist is not straight.
Bend your legs slightly, shoulder width apart, keep your waist straight, lean forward as far as possible, grab the barbell with both hands, slightly wider than your shoulders, clamp your arms, pull back, and don't bend your elbows outward. If your movements are not standard, the biggest possibility is that you are heavy. 40kg I can be standard, 50kg sat for three or four times and then began to bend. Although this action is to practice the back, it requires a lot of muscles all over the body, so you must do what you can.
After I started to try 60kg low back pain, my attention to this movement has risen to a very high level. I bought a weightlifting belt specially, which helped me to some extent. This is a good move. When doing it, let others look at you to see if your back is straight or look in the mirror.
Finally, once again, it must be straight.
What is the cause of back pain in barbell rowing? What is the main point of barbell rowing? Barbell rowing is one of the best back exercises in the gym! ! Barbell rowing can stimulate the whole back muscles, but also use many parts to stabilize, such as legs, core, abdomen, hands, almost all of them must participate!
First, bend over the barbell and paddle.
Action essentials:
1. Hold the barbell with your palms down, bend your knees slightly, lean forward and keep your back straight. Until the back is almost parallel to the floor.
2. Keep your body still, exhale and pull up the barbell. Keep your elbows close to your body and hold the barbell with your forearms only. In the highest position of exercise contraction, tighten back muscles and keep posture for a while.
3. Inhale and slowly return the barbell to the starting position.
Second, one arm is bent too long to paddle with a barbell.
Action essentials:
1. Add a weight plate to one end of the barbell. Make sure that the other end of the barbell is against the corner, or press the other end with a heavy object so that it cannot move backwards.
2. Bend your body, try to be parallel to the ground, and keep your knees slightly bent.
3. Grab the barbell at the weight plate with one hand and put the other hand on your knee.
4. Turn your elbows inward and pull up the barbell until the weight plate touches your lower chest. Stick to it, contract your back muscles, stay at the peak of the action for a few seconds, and inhale when you pull up the barbell.
5. Slowly restore the barbell to the starting position, so that the latissimus dorsi has a good stretching feeling.
What is the cause of back pain in barbell rowing? Barbell rowing essentials
Third, bend your arms and paddle with a long barbell.
Similar to a long barbell with one arm bent, the difference is that both hands grasp the barbell at the barbell piece.
Four, one arm long barbell rowing
Action essentials:
1. Fix the barbell on the ore rack or lean against the corner to avoid slipping. Put a weight plate beside you.
2. Stand beside the barbell and grab the lever near the barbell with both hands. Pull your hips and legs where you are standing.
3. Bend your knees, hold your chest, and move your crotch back. Your arm should be straight.
4. Shoulder blades contract, elbows bend, and slowly pull up the barbell.
5. After a pause, return to the starting position.
What is the cause of back pain in barbell rowing? Points for attention in barbell rowing 1. The back is not tightened, which makes the spine bear excessive shear force.
Many people, especially those with old back injuries, do not tighten and straighten their backs in order to find an anodyne position and posture when rowing barbells. When rowing with bent back, the spine will be subjected to excessive shear force, which will cause injury.
You must pull the barbell tightly to the trunk of your body, tighten your back, and ensure the neutral position of your spine to reduce the damage of shear force to your spine. Especially when rowing with a heavy barbell, we should pay more attention to keeping the shape of the action. In fact, squat and hard pull will encounter similar problems.
In order to ensure that the back and spine are not damaged, especially in the case of heavy barbells, it is recommended that you wear a weight lifting belt like Yu Jun, strengthen the necessary protection and take preventive measures.
2. Pull your body towards the barbell instead of pulling the barbell towards your body.
Let your muscles (latissimus dorsi) lift the weight of the barbell, not your own weight. Most people tend to overload barbells and eventually use too much body inertia momentum to lift barbells.
Although their stimulating intentions were good, they lost their correct posture when doing the movements: they were too chest-high and bent, so that they reluctantly dragged their whole bodies around to do barbell rowing instead of relying on the strength of their back muscles to pull the barbell to their bodies in a controlled way, which seemed to be closer to the barbell. In this way, the disadvantages outweigh the advantages.
In order to maintain a stable hip extension posture, Yu Jun suggests that you reduce the weight load of barbells, which can effectively train your target muscle-latissimus dorsi.
When rowing and pulling barbells, the elbow is the queen mother.
When rowing barbells, many people are used to pulling their elbows back as far as possible, and the elbows are far beyond the plane of your torso (as shown on the left below). Although "tightening" the target muscle may make you feel better, it will make your humerus move forward too much in the shoulder joint, which may cause impact and functional damage to the shoulder joint. In this way, you won't gain much in muscle strength and waistline growth. The effort is indeed the safety and health of the shoulder joint, and it is definitely not worth the loss.
What is the cause of back pain in barbell rowing? Barbell rowing essentials
Experience of barbell rowing training
I used to like the reverse grip, and the grip distance was about shoulder width. The front grip is easier to hold, and the elbows are wider than the back grip, especially in teres major and teres minor. Personally, the middle and lower parts of latissimus dorsi are easier to experience. You can feel it with the reverse grip first, and then switch back to the forehand grip. During the whole process, the scapula is tightened backward and remains motionless, and there can be no action of clamping the scapula once. I think the lower the hip flexion angle, the easier it is to feel. You can try different angles to see which one is easier to feel. After finding the feeling of back force, adjust it to the right angle.
When doing exercises, ask your training partner to hold your latissimus dorsi against the lower edge with his fingers and feel the contraction of his muscles when he pulls it up. Once you can feel the contraction of your muscles, don't simply pull them up every time. At the beginning of the action, the mind is concentrated in the middle and lower part of latissimus dorsi, and the muscles are felt to contract first and then pull up.
Personal experience, I hope it will help you. Finally, the core strength is not enough, so we must be careful when doing T-stroke, especially if the grip is narrow. It is easy to bow and hurt the waist at the lowest point of action. Don't ask me how I know.