Question about GS Back form...

[crunchymomof3]

I just did GS Back, Shoulders & Biceps for the first time today. FTR, I'm an advanced exerciser who's been working out with Cathe regularly since April. The shoulder and bicep work was great (my forearms are still burning!) but I struggled with form through the back work. Maybe some of you who have done it before can help... During the first move (reverse grip row with dumbells), she hinges 45 degrees the first set, then flattens her back more the 2nd two. She uses 20 lb dumbells, which I used also. My problem was that not only did my LOWER back feel strained, I felt it more in my triceps than my lat. Would using a barbell make it more effective? Any tips on the lower back strain? I have a strong back and routinely lift heavier than Cathe is this muscle group, but I wanted to start out with what she was doing to see if I should increase or decrease. The strain only got worse during the 1-arm dumbell row when she puts her foot on the step and hinges to do the rows. I was nearly in tears from the pain in my lower back. I finally modified my stance to what they use in The Firm with my feet both on the floor, flat back and free hand on the step (which mine was at 10"). That helped a lot with the strain, but am I taking away from the effectiveness if I do that? The other back work was fine, but my lower back is still sore from straining during the rows... TIA for any help or advice!

Carol

 

[kathryn]

Unsupported lat rows can be tough on the lower back, which has to hold an isometric contraction to keep normal lordosis. You could reduce the load on the lower back by doing this move with support, on arm at a time, with other hand and knee on a chair or 16"+ step. Just play that segment over again to hit both sides.

If you feel the move more in your lats when at a 45 degree angle, stick with that. Otherwise, try to concentrate on starting the move by pinching the middle back muscles together. The arms are just attachements to the weight, with the pull coming from the back. Also, be sure you aren't changing the bend in your arm as you lift, as straightening the arm any at all would involve the triceps.

 

[acatalina]

I say take your arms back further. You sound like you are working your arms more than back.
It does kinda work both. Compund exercises work more at once.
You could also lay on a bench and do them...

Anne
Aka( Storm)

http://www.picturetrail.com/acatalina

 

[Gibbee]

I use a barbell for the double-arm dumbbell lat rows (first exercise) - period. The dumbbells feel too awkward... although with a lighter weight I could probably pull it off... but I just don't do it - it feels awkward. Also, I don't always add the flat back even with the barbell.

Then for the single arm lat rows, I will either rest my hand on my tall step or my bench and either keep my feet side by side, back flat OR... I rest my nonworking arm and the knee of the nonworking side on my weight bench to provide more support to the body.

You can concentrate more and have better form if you make modifications that fit your body. Hope that is of some help!

 

[Jane P]

I agree that the dumbells are awkward. The bell part of the dumbell kinda gets in the way when your turn your wrists out. A barbell works better IMHO. Do you have a long torso? That might be a factor in the back strain you feel. Someone who is short wasited could probably hold more weight in that position.