Barbell rowing lower back pain? Inclined rowing to replace

Barbell rowing lower back pain?

　　Barbell rowing is the ace movement for back training mainly to exercise our back muscles (latspinal dorsi, trapezoid, rhombus, teres major), posterior deltoid bundle and elbow flexor

　　However, although as ace movement, many people will have lower back pain when practicing barbell rowing!

　　The bend support of barbell rowing needs to be a good hip hinge! The pelvis and spine require strong core stability, and not everyone can do it well!

　　If you lack the ability to do the right hip hinge, barbell rowing is definitely not suitable for you! This will only cause you extra damage (lower back pain)

　　Recommended reading: Learn hip hinge Hip Hinge's way

You need to be able to keep the spine and pelvis neutral in the hinge. If not, your spine will bend and stretch back and forth as you move the barbell up and down, and your pelvis will tilt back and forth! This is absolutely bad!

　　A bad leaning posture will not only steal the work of our target muscles, but it will make you pay the price of injury! Especially with more weight bearing and day and night Tired and fatigue

　　For beginners or people who have not mastered the hip hinge for the time being! Barbell rowing is really not suitable for you!

　　　Stay away from lower back pain: chest support rowing instead of barbell bent over rowing!

　　For back muscle development, the rowing movement of chest support will give you the same feeling and training effect of barbell rowing! At the same time, it is easier to maintain the stability and neutrality of the spine and pelvis! To the lower back Friendly body!

　　Because of the support of the inclined board, you don’t have to hunch your back and lean over to do the movements!

　　Reduce cheating. Pay more attention to the back,

　　Chocking weight is a common phenomenon in the gym! The support of the chest can lean against the chair because of the support of the plank, which prevents your body from shaking and avoids you from using external forces. It reduces the possibility of cheating and leveraging force! Make your back muscles more concentrated Decontraction in the middle!

　　How to do it?

　　Select a flat stool or a small angle! Bend over and lie on the stool to keep your spine in a normal physiological arc!

　　Use dumbbells, kettle and barbells! It will be more comfortable to use dumbbells to hold the same grip

　　The key points of the movement are the same as other horizontal pulling movements

　　Sequence of force: Scapula should be used before starting (Scapula Retraction), then follow the trend to perform horizontal shoulder abduction or shoulder extension to lift the elbow, and then squeeze the back muscles in the scapula!

　　1. Always keep on top and slightly squeeze the back muscles.

　　2. Choose the right weight and do not rely on the momentum to lift the weight! Pay attention to the contraction quality of the back muscles. Do not stretch the lumbar spine!

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