Bent over BB rows - Hips hurting.

[beerdrinker]

I've been doing bent over BB rows, and lately my hips are hurting. I think it's from the pressure of my Femurs against the hip socket trying to keep balance while bent over and rowing. Is this common, and what can I do to correct it?

 

[Tweakle]

stretch, video your form and see where the problem is. In the meantime you can try chest supported rows to take the pressure off for the work, while I you re-learn good form with lighter weights

 

[Czar87]

Yeah, i got the hurt too after rowing ... what can be the problem of it, lack of flexibilty somewhere ?

 

[Cynical Simian]

Are you guys trying to do 90-degree rows straight-legged? If so, try setting up with your knees bent as much as is necessary to get in a comfortable starting position with your back parallel to the ground.

 

[Czar87]

Yeah i do with bent knees, but can it be because of moving from hips when pulling up like rocking ?

 

[beerdrinker]

I'm doing them 90 deg. with bent knees. I have narrowed it down to pushing out with my feet. This is putting pressure on my hips I think. It's not something I'm conciously doing, it's just how I seem to be able to stabilize myself. I don't think it's really a weight issue, this even happens on light sets. I do think that stretching will help. I will definitely try. I need to do more of that anyway. Maybe some more warm ups, maybe a little cardio before will help as well.

 

[Island Son]

i've never had that, and i'm so stiff i always have to stretch out my glutes/hams/calves between sets. My calibration is, if i can't touch the floor, then I stretch. During the workout i keep my knees slightly bent and my back as straight as possible.
Where do you bring the bar to at the top of the motion?

 

[mr_black]

I got this pain from using bad form during squats. I have bad flexibility. My ass would push to far out and my iliopsoas (hip flexors) were getting crushed it seemed at the bottom of the squat. Maybe something like this is happening while you are doing bent over bb rows. I went to front squats, hacks, and press and all has been good. I need to get flexibility and learn the correct position of my lower back and hips during the squat. I like the hack because I can keep my ass and lower back against the back rest and concentrate on driving the weight up with my quads through my heels. My 2 cents