Barbell rows are effective and they’ve built many strong back. The exercise hits the whole back musculature from the neck all the way to the low spinal erectors. It’s an exercise that’s very rarely done correctly in the gym.
One of the most frequent problems that people experience with barbell rows is that the lower back gives up quite fast. Why?
When performing barbell rows your spine must be in perfect alignment. If you are hunched over, the connective tissues of the spinal column are under a lot of tension and a strain may occur.
To safely do the exercise arch your back and push your chest out. Brace your abs. This will ensure that the spinal cord is protected.
This may be a safe position but it’s a difficult one to maintain.
The lower back has to work quite hard during the execution of the movement. That’s why barbell rows can fatigue the area very fast.
What can you do to fix the problem?
1.Make sure that what you are experiencing is indeed fatigue and not a strain or an injury.
2.Never do barbell rows after deadlifts, good mornings or lower back extensions. This is the time when the lower back is the most tired and vulnerable.
3.Keep your barbell row workout compact and short. This is a power exercise, not a pumping movement.
4.Keep training through the fatigue. It’s not supposed to be easy and mild discomfort is to be expected.
If nothing of the above fixes the problem and you feel that you’re putting the future of your lower back in danger, you can switch to a different version of the barbell row that actually does not fatigue the lower back as much.
There are many options to choose from: one arm dumbbell rows on a bench, Australian pull-ups, chest supported rows, T-bar rows and many more.
Highly recommended article: How To Do Barbell Rows With Proper Form For Maximum Gains
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