Pain in forearm when doing renegade rows

K

Karky

2
I realize this should maybe be in the injuries section.. but this gets way more traffic. But if you get pissed, you can move it.

I posted this in my log too, but more people will read it here.

Some weird pain in my left forearm is back. When i have the left arm holding me up and rowing with the right, its fine, but when i put the DB down to switch sides and i put the weight off the arm, it hurts like hell. Ive had this before, i rested it, it went away, i started doing renegade rows again, and now its back. Dont feel it doing pushups or bench press or anything else, its just when i put my BW on one hand for some reason.. and it feels like the pain is deeper than muscle, feels like its at the bone. Anyone got any idea what this is?


Also:
i need suggestiones for a substitute, prefferably something that will challenge stability and will require my abs to work as anti rotators. I was thinking one handed DB two point rows.
I really like how the renegade is such a bang for buck exercise, you get the core stability and the extra upper back work all in one.

HEY, i just thought of something. Can you do renegade rows on your elbows? just elevate the non working elbow so you still can get full ROM with the rowing hand?
 
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That sounds really strange. Sore or damaged tendons can feel like bone pain. That is what it sounds like to me. Its odd that you don't experience it during any other push exercises. Maybe it has to do with the angle of your grip?


Yea..renegade rows are awesome.
 
I would check your grip. Describe your renegade row. Are you in pushup position with dumbbells under each hand, alternating? Or is one hand on the ground while the other reps out, then you switch hands.

Depending on how your performing them, my first instinct is that you're pinching some sort of nerve or inhibiting blood flow somewhere...so it could be just a simple fix like changing your hand position. I always perform renegades with my kettlebells, they allow you to roll your grip more, while also providing a much more challenging row.

As for a different activity. Try this one. It is called a push/pull combo. Set one side of the cable cross over at shoulder height, the other side at 1 above shoulder height. Now, grab the handle that is above shoulder height, stand with your back to that weight stack (You'll be holding the handle as if you're about to perform a dumbbell chest press) now grab the handle in front of you and hold it as if you're going to perform a cable row.

Now, perform the push and pull in one smooth movement while rotating your torso towards the side that is rowing. Perform your reps, then switch. You're not going to get the static abdominal movement (Anti-rotator), but you'll get a great dynamic, rotational ab movement. If you are dead set on not rotating your core, perform the same movement without the described rotation. But remember, torso rotation really helps develop the obliques and pull the abs flat.
 
well, i put my hand on a box elevated above the ground, so i can get full range of motion with the rowing hand. I just put the hand flat on the box, ive tried different hand positiones, ive also tried doing them with my hand on the smith bar, holding it, same pain.. and its only in my left hand.. Could this be serious? Maybe i should see a doctor? One more thing, if i press my thumb inn towards the bone, i can feel some ruggly stuff, thats really sore.
Think holding your forearm up with your palms facing you (like a chinup) then take the thumb of your other hand and stick it against the bone in the arm, from the side.


I think ill try the elbow renegade rows, see how they feel, i might like them, who knows.
 
hey guys is this video of the renegade row?



also can i substitute these for bent over rows and cable rows and do them for a while. Because they seem like they get your core working and ur back.
Sorry Karky for jumping in, didnt want to start another thread :)
 
It could be a pinched nerve. If it doesn't bother you doing other more important things (like driving, living, etc) then I wouldn't worry about it. You might even just want to take a rest for a while before coming back to it later.

I think any row would suffice. The renegade rows don't look that superior to other types of rows...Of course, I've never done them.

You can try these-

image010.jpg


Okay, so there are old ladies in the picture, and alarms are going off. Well, I tried these the other day with my feet elevated on a bench, my abs and lower back were stabilizing like a plank, and if you pinch your shoulder blades together at the end of the movement, these are killers.
 
i do the renegade row for my abs first and foremost. I wouldnt substitute them for bent over rows, since you wont be able to hit your back as hard on renegade rows because your abs will be holding you back. Id put them inn on the day you got your vertical pull, that way you get a horizontal pull on the same day, but its lighter, so you wont wear yourself out, but still get a bit more work on the upper back.

And lei, try them, you will see the difference between them and other rows. And like i said, ive had this before, and rested it, but it just came back..

That vid is the renegade row, notice how he is not rotating much, if any at all, thats the way to do it. He has his feet pretty wide, the wider they are, the wider base of support so the easier it is. And he rests pretty long between each rep, which takes the stress off the abs, so if you really want them for your abs, you shouldnt rest, i just touch the DBs on the floor then lift up again. But i guess if you want more upper back from them, you can do them that way so you can use more weight.
 
I generally mix the RenRow in on my cardio days. I do them with my feet resting on a swiss ball, then inbetween the row and PU I add a swiss ball pike (roll the ball in/out using your abs). 3x10 is pretty killer. Stability is tough too.
 
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