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Forearm cramping during pendelay rows. |
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dl_buffy 
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 Topic: Forearm cramping during pendelay rows.Posted: 8/20/12 at 8:57am |
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I started adding these as a big weight lift in my routine. I really like how they work my back and make my lower body stabilize as I am moving the bar.
Unfortunately it seems these are the cause for my very painful cramping in my forearm. I am holding the bar with middle finger on the outter ring. Over hand grip on the bar.
Every time I pull toward my chest I feel a tweak in the front of my forearm and then after the work out it is so swollen and sore for days.
Any thoughts on what I might be doing wrong? Is this something that is endemic to the movement? Would suck to have to give this up.
(Not me - http://www.youtube.com/watch?v=44LJqZX5aIY)
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I have very few social interaction skills, so I just throw stuff instead. |
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Sammy68123
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Joined: 6/15/08 Location: United States Status: Offline Points: 735 |
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Posted: 8/20/12 at 11:01am |
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1. Try experimenting with grip width. 2. Focus on pulling with elbows as though you're elbowing something behind your back, not pulling with hands. A lot of people will put a little wrist curl somewhere in their rowing movement.
3. Try straps.
4. Do some wrist/elbow mobility work before.
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Teresa Merrick
Bellevue, NE |
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dl_buffy
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Posted: 8/20/12 at 11:03am |
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Ohhh...straps. LOL's. I put them away so long ago to focus on grip strength. I might try that.
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I have very few social interaction skills, so I just throw stuff instead. |
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Duncan McCallum
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Posted: 8/20/12 at 11:10am |
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Get Spud straps Dave...last pair you'll ever buy. Go barehanded as long as possible with the weight, and when that fails, strap it up. Touch your elbows behind your back...visualize that squeeze.
And get a haircut.
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The man in the arena.
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jsully
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Posted: 8/20/12 at 12:07pm |
 /useless contribution
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Sammy68123
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Posted: 8/20/12 at 8:30pm |
You don't mention grip strength as an objective of doing your rows. If you want some grip strength stuff, HEAVY KB swings or farmer's walk/heavy DB carries. Those will work your grip.
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Teresa Merrick
Bellevue, NE |
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Sean
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Posted: 8/21/12 at 8:40pm |
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Stop the pre-workout masturbation.
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dl_buffy
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Posted: 8/22/12 at 9:51am |
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Uhm, how else are you supposed to warm up?
LOL....sigh...
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I have very few social interaction skills, so I just throw stuff instead. |
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mthompson33
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Posted: 8/22/12 at 10:18am |
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Hook Grip or at least completely relax your wrist on the rows. I have a trashy bicep insertion on my forearm and it is super sensitive if I grip the bar. Do some Self MFR work on that insertion (or go see an ART guy). Use your left hand to find the trigger points then really work your right elbow in both flexion and extension. Also, wear a neoprene elbow sleeve when you throw stone. That violent extension really flares up the insertion.
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Matt Thompson
"If you wake up and you're not in pain, you know you're dead." -- Russian Proverb |
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Jim Glover
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Posted: 8/22/12 at 6:14pm |
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A good friend told me that you should never let grip strength limit the weight you move. Duncan's suggestion is the route I take. And Matt's suggestion of addressing the insertion issue is gold as well. Take a handful of paper dixie cups, fill them about 2/3 full of water and freeze them. When you need to massage the forearm, pull out a cup of ice, peel off the cup, put a wash cloth on one end, and then rub the trigger points as hard as you can until your ice cube melts. It's awesome.
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"A single one of us can defeat your whole army. If you do not believe it, you may try, only please order your army to stop shooting with firearms." - Mameluke Chieftain Kurtbay
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Duncan McCallum
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Posted: 8/22/12 at 7:24pm |
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I hook grip or just leave my thumbs completely out of it...just kinda resting them on the top like we learned NOT TO DO for bench. I don't get a lot of bicep strain/cramps that way.
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The man in the arena.
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jsully
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Posted: 8/23/12 at 10:21am |
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best advice IMO is to pull with your elbows, your hands are merely "hooks".
I use straps just because I do rows after deads and the bar eats my hands up. Pussy excuse? yes, but if I can pull 650+ without straps then my grip doesn't need work.
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ROB EVANS
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Posted: 9/18/12 at 12:02am |
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Reverse grip. Might work.....might not. try it and see.
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If Spencer Tyler is the gamma bomb of explosion, you and I are like single-serving flan cups in his lunchbox. Pasty, Jiggly, Delicious, but otherwise not very explosive. DUNCAN MCCALLUM
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Duncan McCallum wrote: