This Exercise CAUSES Hernias (IT'S VERY POPULAR!)

Seem like an Athlete right here –
Subscribe to this channel right here –

The quickest technique to get a hernia within the fitness center is to carry out the one armed dumbbell row along with your knee up on a bench. On this video, I’m going to clarify to you why that is the case and extra importantly, what you are able to do to repair that after and for all. I’ll talk about the anatomy of the groin and why males are more likely to incur an inguinal hernia than girls when figuring out within the fitness center.

It begins with a little bit of a dialogue concerning the anatomy. After we are younger, the testicles descend into the scrotum by the inguinal canal. Generally, this canal closes off as soon as this has occurred. In some circumstances nonetheless, the canal by no means closes off and you might be left with a gap by the tissues within the decrease stomach area that compromises the integrity of the world shifting ahead.

Even when this closes correctly, you continue to have the duct for the spermatic twine which passes by down into the testicles that creates a gap or compromise within the stomach wall muscle tissues that you simply can not keep away from. The stronger your adjoining muscle tissues are in your stomach, the extra pressure is utilized to this space across the gap that’s already current for the twine. This could result in a excessive incidence of further herniation and breakdown.

Many individuals suppose that the primary reason for that is lifting heavy weights on exercises that usually would trigger you to pressure just like the squat, bench press or deadlift. This isn’t the case. The truth is, it’s extra so the positioning of the decrease extremities in the course of the carry that makes the one armed row an even bigger perpetrator in terms of inflicting hernia and inguinal hernias particularly.

See also  Home Pull-Up | Push-Up Workout (ALL LEVELS!)

Due to the way in which the train is generally carried out (with one knee up on a bench and the opposite leg on the bottom) you might be asymmetrically loading the pelvis and making a torque on it. The heavier the load you try and carry from this place, the extra torque is utilized to the pelvis and the work have to be achieved by the muscle tissues of the core to stabilize and management the descent of the load. As you pull from the bottom place of the carry, your pelvic muscle tissues are of their weakest and most susceptible state.

Add to the truth that you might be probably putting a further tensile stretch on this area by partially squatting down in the course of the rep to realize a bit of bit extra momentum and it makes this worse. The secret’s to not maintain your knee up on the bench however reasonably maintain each ft on the ground always. All that’s wanted is to straddle the bench reasonably than lean on it. With each ft on the bottom you aren’t solely extra athletic immediately however you could have utilized floor response forces by the legs on either side. This acts to stabilize the pelvis extra and reduce the quantity of torque utilized to it tremendously.

Carry out all reps of the one armed row on one aspect after which transfer onto the opposite aspect. Make sure after all to maintain all different components of correct row kind in place like retaining a flat again, chest out and pulling your arm into extension on each rep reasonably than rotating to make sure maximal activation of the lats.

See also  6 Most Effective Back Exercises You Need for Mass

For extra step-by-step exercises and workouts that can assist you to construct ripped athletic muscle with out compromising the well being of your physique alongside the way in which, head to and get the ATHLEAN-X Coaching System. Begin seeing and feeling the distinction first hand from coaching like an athlete and overlooking nothing in your coaching.

For extra movies on again workouts and exercises for constructing a giant again that don’t trigger hernia or different sports activities accidents that may be averted, make sure to subscribe to our channel right here on youtube at

2646837 Views –  73704 Appreciated

#Train #Hernias #IT39S #POPULAR


Related Articles


  1. What's weird that you say that one arm dumbell row causes herina because I remember last year or 2020 I remember when I did this exercise and I felt zipper like burn in my groin area and I stop doing this one arm dumbell row

  2. It seems like it would be the same to spread your legs since the only difference is planting your foot instead of your knee. I feel like laying on an incline bench would be best.

  3. I did deadlift for the first time in my life it was 80KG and just one rep without belt and later on night when i was peeing and bent a bit back then suddenly i felt strech pain in my belly button and I'm very tensed and stressed is it hernia ? Idk what's gonna happen i didn't told this to anyone

  4. I had bilateral inguinal hernia and I am 25 years old. I have been operated on 1st July 2022 using mesh. After 1 year from July 2023 can I exercise in gym using weights up to 15 kg. Please answer me

  5. I have an inguinial hernia for about a year now. I enjoy lifting weights but feel that I'm not making gains since I'm going lighter on certain excercises. Wish you could do a video on your full workout

  6. I am scheduled for hernia surgery and they want to use the mesh. I have not decided which way to go yet. I have heard bad things about mesh but not sure if it is just talk or not.

  7. Jeff has taught me more in just 6 months, than any of the physicians, trainers, therapists I've seen for the past decade combined. seriously life changing information he is giving to you FOR FREE

  8. 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

  9. 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.

  10. 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.

  11. I am not a expert but doing this exercise was not feeling right even after trying many time and stopped doing this long time ago it feels like my guts are going to fall out

  12. 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

  13. 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.

  14. Just use the dumbbell rack, place the supporting hand higher, try different foot positions and find the most stable and comfortable one for you

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button