Anterior Shoulder Pain with Hinge Rows

Hello! Long time reader, first time poster 

I've been on Hinge Rows for a while and have recently noticed a sharp pain in the front of my shoulder at the top of the movement. Can anyone provide an explanation of this issue and/or a solution? I've backed off of Hinge Rows and gone back to Ground Rows since it started. My thought process isI need to master the basics more thoroughly before doing any more Hinge Rows. 

Thank you for any helpful tips!

Hi Mark,

Thanks for reaching out. First off, I always suggest getting diagnosed by a physio or other medical professional when joint pain is experienced. You did the right thing by backing off hinge rows and I also suggest sending in form checks of your RC elements, beginning with PE1 and PE1>iM. This is the best way to ensure there are no holes in your preparation. For now, as long as your shoulder is pain free during ground rows, you can continue to train those. If we find in one of your form checks that an adjustment or more ROM is needed, take it back further and master the progression with the correction. 

Looking forward to the videos!

It's more than likely a mobility issues. Could be tight internal rotators or just tight anterior deltoid head/pec minor. Obviously if it's a sharp pain for the time being stop what you're doing entirely until you're back to full health. Take this time to focus on the mobility drills for the just and front of your shoulders/chest. FL/PE2 mobility in my experience does the best job at that. But anything that relaxes and stretches the chest/front of shoulders will help. 

Awesome, thanks for the responses, guys! Very much appreciated.

I will definitely start posting some form check videos, continue with some Ground Rows, and make sure to develop my mobility. 

This usually occurs when the structures at the front of the shoulder are tight. Make sure you retract and depress the shoulder blades as this will place less stress on the glenohumeral joint. You may not need to spend more time on regular rows as it is most likely a form issue.

Post a video for more specific help.

Hello Mark,

My recommendation is to drop back down to RC/PE1 and begin working your mastery series back thru the other RC/PEs.

This will accomplish two things:

1) Give the shoulder time to stabilize and heal.

2) Give additional time to further address your shoulder girdle mobility deficits.

Yours in Fitness,

Coach Sommer