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This Exercise CAUSES Hernias (IT'S VERY POPULAR)

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Rating: 4.0; Vote: 1

The fastest way to get a hernia in the gym is to perform the one armed dumbbell row with your knee up on a bench. In this video, I-m going to explain to you why this is the case and more importantly, what you can do to fix that once and for all. I will discuss the anatomy of the groin and why men are much more likely to incur an inguinal hernia than women when working out in the gym. It starts with a bit of a discussion about the anatomy. When we are young, the testicles descend into the scrotum through the inguinal canal. In most cases, this canal closes off once this has occurred. In some cases however, the canal never closes off and you are left with a hole through the tissues in the lower abdominal region that compromises the integrity of the area moving forward. Even if this closes properly, you still have the duct for the spermatic cord which passes through down into the testicles that creates a hole or compromise in the abdominal wall muscles that you cannot avoid. The stronger your adjacent muscles are in your abdomen, the more tension is applied to this area around the hole that is already present for the cord. This can lead to a high incidence of additional herniation and breakdown. Many people think that the main cause of this is lifting heavy weights on exercises that typically would cause you to strain like the squat, bench press or deadlift. This is not the case. In fact, it is more so the positioning of the lower extremities during the lift that makes the one armed row a bigger culprit when it comes to causing hernia and inguinal hernias specifically. Because of the way the exercise is normally performed (with one knee up on a bench and the other leg on the ground) you are asymmetrically loading the pelvis and creating a torque on it. The heavier the weight you attempt to lift from this position, the more torque is applied to the pelvis and the work must be done by the muscles of the core to stabilize and control the descent of the weight. As you pull from the lowest position of the lift, your pelvic muscles are in their weakest and most vulnerable state. Add to the fact that you are likely placing an additional tensile stretch on this region by partially squatting down during the rep to gain a little bit more momentum and it makes this worse. The key is not to keep your knee up on the bench but rather keep both feet on the floor at all times. All that is needed is to straddle the bench rather than lean on it. With both feet on the ground you are not only more athletic instantly but you have applied ground reaction forces through the legs on both sides. This acts to stabilize the pelvis more and decrease the amount of torque applied to it tremendously. Perform all reps of the one armed row on one side and then move onto the other side. Be sure of course to keep all other elements of proper row form in place like keeping a flat back, chest out and pulling your arm into extension on every rep rather than rotating to ensure maximal activation of the lats
Date: 2022-04-22

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Comments and reviews: 10

Carl
I just had a second hernia surgery and the surgeon told me that, judging by how the tissue was, I'd had the hernia for 20 years! (I had the other side operated on 20 years ago) The exercise that originally brought symptoms for the second hernia was actually deadlift, followed by twisting as I moved off the wall from training wall handstand pushups. I'd say that, yes, one arm rows are the worst, but deadlifts aren't that good for hernias either! And for those of you going for surgery, I was up and walking unaided on the day of the surgery. But I expect it'll be another 6 months before I'm back to dragon flags and front levers again.
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actionsportster
When it comes to one-arm DB rows, why do you even have to straddle the bench? The exercise could be performed in the same position Jeff recommends in this video, but with your body either perpendicular to the bench, or turned 180 degrees so that your supporting arm is positioned on the end where your head would normally rest on the bench when performing a DB or BB bench press. This way you can still keep both feet on the floor and maintain equal weight distribution through the legs. and still allow the weight to be pulled up in a vertical plane instead of trying to pull the weight up around the bench itself.
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MPTrader
Jeff, I do the following regularly. what do you think about it? I do a modified version of this exercise. I face the dumbbell rack and with my feet shoulder width or slightly narrower apart I place one hand on a dumbbell that is on the top rack and I have another dumbbell in the other hand. I then squat down enough to get a decent angle of my upper body (maintaining a neutral spine) and then perform the row movement. I realize that I am not very horizontal but I am able to still get a decent movement for the lats. I modified this due to low back problem where the traditional way to do this causes more stress.
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Aaron
Having suffered through a herniated disk and spinal stenosis from a car accident I was always hesitant to do the DB row, but a buddy of mine who is a personal trainer taught me to straddle the bench as Jeff is showing here and I've been pulling heavier weight with no issues. Let's be honest, in life how many times are we going to find ourselves lifting any sort of weight with one knee planted somewhere, our other foot on the ground, reaching for an object? Yes, there are times when eccentric movement is needed, but does it make sense to train as if they're a common occurrence? Not really.
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manakin5
I'm going to find out tomorrow for sure after my next doctor consult, but right now I'm pretty certain I just got an inguinal hernia over the past 2-3 weeks, and I can definitely say I'd been doing a fair number of these exact same standing one-arm rows. Man, I wished I'd known about this even just a month ago. Thanks for having this out there though. Lesson learned.
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allnighter2011
how could this be overlooked by so many for so long if its really a frequent cause of hernia. I mean every exercise video and trainer are doing it that way with one leg up the bench and one down. if straddling the bench is safer and as effective then why the hell isn't everyone doing it. i am curious to hear other point of views
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Sandeep
U cant cure inguinal hernia wd any technique. Surgery is the only option. Its been more than 48 hrs since my laproscopic surgery, i dnt feel any pain now. A little itching where the mesh has been placed. But i will be fine soon. People dont waste ur time wd wait n watch, it will only get big n make u depressed! get it fixed
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Wakingfromslumber
I do not perform my one arm dumbbell rows kneeling on a bench, I would imagine this puts significant strain on the pelvis area. I stand up in a lunge like position resting one hand on a bench, back upright chest pointing down. This position uses the lats far more effectively.
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Daryn
I actually did the one arm dumbell row and is no joke could actually I feel the zipper line thank goodness I didn't have the herina because I know it I was feeling pain lucky I stop I checked to make sure no herina was in my Gorining thankfully
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Robyn
Single arm renegade rows gave me a groin strain. Talk about asymmetrical load! I can't even look at a pic of a renegade row without cringing now. I was 100% sure I had a hernia when I went to the doc, but apparently, no.
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