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Exercises Movements, technique & proper execution

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Old 01-20-2011, 09:12 AM   #1
Austin Bray
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Bent over rows

so yeah, I SEVERELY sprained my back yesterday while doing the bent over rows.

I'll be out of work for a week.

In hindsight, I supposed I should have abstained from them however I honestly don't see how picking up 100lbs with your legs straight can be considered a functional movement.

I think I'm with Rip on the issue, "f*** bent over rows"
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Old 01-20-2011, 09:39 AM   #2
Kevin Shaughnessy
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Re: Bent over rows

This is why I do one arm dumbell rows supporting myself on a bench. You still get the benefits without the added lower back strain. Maybe their something you can do while you heal even?
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Old 01-20-2011, 12:36 PM   #3
Austin Bray
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Re: Bent over rows

thanks for the reply, I hadn't thought of that.
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Old 01-20-2011, 01:29 PM   #4
Rene Forestier
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Re: Bent over rows

Quote:
Originally Posted by Austin Bray View Post
so yeah, I SEVERELY sprained my back yesterday while doing the bent over rows.

I'll be out of work for a week.

In hindsight, I supposed I should have abstained from them however I honestly don't see how picking up 100lbs with your legs straight can be considered a functional movement.

I think I'm with Rip on the issue, "f*** bent over rows"
Its a drag that you tweaked your back. Its a pretty good exercise for your back and its one that I've added back recently after reading Wendler and Westside (along with one-arm rows).

Its pretty important to keep a bend in the legs. Here's a pretty good video on form: (wfs) http://www.youtube.com/watch?v=mkb_YA8U4r0
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Old 01-20-2011, 02:30 PM   #5
Robert Fabsik
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Re: Bent over rows

I agree keep a bend in the leg. Also what seems to take the strain off for me is to do them as Rip suggested in his book--on each rep place them on the ground instead of bouncing or doing them repeatedly. If that still bother you, you might want to do Yates Rows with either a pronated or supinated grip. This has you more upright so there is less low back strain, but it does shift the work more to the lats then upper back.

Another option is to raise a flat bench 1-2 feet off the ground and do the rows while lying prone on the bench with the barbell under the bench, totally hits the low back.

Weighted ring rows, or ring rows with feet suspended higher and higher often take out the back strain.

Finally, if you are at a commercial gym consider any quality chest supported row machine. I enjoy doing these one arm at a time.

-Bob
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Old 01-20-2011, 03:30 PM   #6
Matt Haxmeier
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Re: Bent over rows

That's kind of why exercises like Bent Over Rows are typically not done for time. You are intentionally in a compromised position. Maintaining your posture is as important as the row itself.

I can do them with a barbell with 185 plus (with no back issues) but I don't pick it up with straight legs and I don't bounce like you see people doing in the main site wod videos. Your hamstrings and lower back are about as tight as they can be, if you start bouncing the slack has to come from one or the other and your back is going to lose. It's better to start from the top by deadlifting the weight up and then bending over.

They are great for parts of the back I don't feel are hit very often in crossfit. But there is a good reason not to rush them.

Last edited by Matt Haxmeier : 01-20-2011 at 03:37 PM.
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Old 01-20-2011, 03:58 PM   #7
Paul A Booth
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Re: Bent over rows

When I was big into weightlifting I used to do Dumbbell rows on an incline bench (facing the opposite way of course). You can still go quite heavy and protect your lower back at the same time.
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Old 01-20-2011, 03:59 PM   #8
Yahya Kohgadai
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Re: Bent over rows

To all you guys that do bent over rows, is it part of your own programming? Because I've never seen bent over rows programmed into crossfit before. Which is weird because it definitely seems like a functional movement.
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Old 01-20-2011, 03:59 PM   #9
Andrew Breyer
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Re: Bent over rows

I'm sorry to hear that, but surly you can't blame your situation on the movement itself...
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Old 01-20-2011, 04:19 PM   #10
Eric Chapman
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Re: Bent over rows

Quote:
Originally Posted by Yahya Kohgadai View Post
To all you guys that do bent over rows, is it part of your own programming? Because I've never seen bent over rows programmed into crossfit before. Which is weird because it definitely seems like a functional movement.
They were programmed into the mainsite's wod a day or two ago.

Also, at the affiliate I train at we have recently started doing 1 arm db/kb rows as supplemental work on certain strength days.
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