Bent over row injury - form related or not?

ehimass
ehimass Posts: 92 Member
edited November 17 in Fitness and Exercise
So I was doing 65 pound barbell bent over rows when about 8 reps into a 12 rep set (3rd set after 2 lighter weight sets) I felt something almost like an extreme charlie horse in my left side lower abdominal, centered a few inches left of my belly button. It put me on the ground for about 30 seconds and was tender afterwards, but not really painful. The next day there was about a 2" yellow patch of skin over where I felt the inury. I went to the doc and he diagnosed it as a "likely rectus sheath tear", put me on 800mg of ibprofen w/ 3x daily ice/heat, limited to 30 pounds weight until well. I feared a hernia but he didn't find one.

Do you think this was form related or could it just be bad luck? I haven't been wearing a weight lifting belt and the doc recommended I get one, any suggestions on what kind?

I try to use good form exercise and try to stay true to form as much as possible, no jerking, smooth controlled motions and 65 pounds doesn't seem like that much (195 pounds 34 y/o man ~20% bf - goal to be 180 and < 15% bf). I have lifted on and off for the past 3 years but just started doing it regularly again about a month ago. I've been trying to follow the form from this video:

https://www.youtube.com/watch?v=4xq3BsKTzYo&amp;t=02m045s

Anyway, advice welcome. Also, what lifts could I continue to do while I recover that wouldn't risk much strain on my abs, or should I just take a few weeks off and do cardio? I normally due squats/bench/row/overhead press/deadlift/curls Thanks.

Replies

  • Cherimoose
    Cherimoose Posts: 5,208 Member
    lonestarwings wrote: »
    Do you think this was form related?

    Unlikely. It might be related to your inconsistent workouts, and possibly involving dehydration and/or doing too many ab exercises. Any of those can cause cramping.

    Anyway, you can switch to a seated cable row, or a bench-supported dumbbell row, or single dumbbell row. Which program are you following? Any powerlifting exercises will use your rectus too much.

    I don't see the logic in using a belt, but i'm not your doctor. :+1:
  • ninerbuff
    ninerbuff Posts: 49,030 Member
    I would say it's from "unconditioned" muscle and possibly contracting it hard to complete the exercise.

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  • ehimass
    ehimass Posts: 92 Member
    Thanks. The program I'm doing is the all pro's beginner workout routine. Which is 7 barbell exercises - squat, bench, bent over row, overhead press, deadlift, curls, calf raises 3x per week.

    I only leave out the calf raises because I really don't have the proper equipment for it.
  • Azdak
    Azdak Posts: 8,281 Member
    In my many years, I have seen very few people do barbell rows with proper form. I would recommend single arm dumbbell rows.
  • 883xlsportster
    883xlsportster Posts: 221 Member
    Maybe work on your core before trying them again. One arm as Azdak wrote or seated pulley rows might be a good alternative?
  • ehimass
    ehimass Posts: 92 Member
    edited April 2017
    Oh, also the doc said to get the belt because it would give the abs something to press against when they clench during a lift. Maybe I'll stick to the dumbell row for awhile.

    Which bent-over row barbell row form is better? The one in the original video I linked where he is bent over at near 90 degrees with head facing down, or the one in this video, bent over at more like 45 degrees with head facing forward?

    https://www.bodybuilding.com/exercises/main/popup/name/bent-over-barbell-row
  • Azdak
    Azdak Posts: 8,281 Member
    I would focus on single arm rows:

    http://tonygentilcore.com/2015/09/a-common-dumbbell-row-mistake-let-the-shoulder-blade-move/

    If you want to work on barbell form, that's fine. I just would not make it the staple of your routine until you have mastered it.

    And if you are going to do it, I would do what this guy says:

    http://tonygentilcore.com/2016/04/row-row-row-your-back.

    Personally, I'm not a big fan of belts for everyday use--I think you should keep weights light (ish) and concentrate on mastering form before you even think about lift heavy enough to need a belt.
  • ehimass
    ehimass Posts: 92 Member
    Thanks, the first video in your second link looks pretty close to the way I tried to do it. I don't mind switching to dumbells for awhile since that's all I have available in hotel gyms when I travel sometimes anyway (although I did get a really weird huge purple discoloration on the back of my left knee from doing dumbell deadlifts a few years back).
  • loulamb7
    loulamb7 Posts: 801 Member
    lonestarwings wrote: »
    Which bent-over row barbell row form is better? The one in the original video I linked where he is bent over at near 90 degrees with head facing down, or the one in this video, bent over at more like 45 degrees with head facing forward?

    https://www.bodybuilding.com/exercises/main/popup/name/bent-over-barbell-row

    If you're following the AllPro routine you should be bent over at 45 degress, neck and head aligned with your back, not facing forward. Have a look at the AllPro's wiki or forum on bodybuilding.com, tons of Q&As there on the routine.

    https://forum.bodybuilding.com/showthread.php?t=169172473
  • rybo
    rybo Posts: 5,424 Member
    Can you do bodyweight rows? Sometimes called "Aussie pullups". Single arm rows are going to add a bit of anti-rotation to your core, that's already struggling to stabilize yourself. They are an awesome move to work towards, but I would let that spot heal completely before doing them and start pretty light. I too am not fans of belts, I'd rather strengthen your core musculature and use a belt when needed for certain high weight instances, rather than an everyday thing.
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