Deadlift: WORST MISTAKE That Will Tear Your Bicep Tendons! Tips To Avoid & Help Recover! – ScottHermanFitness

I hate to admit it but this dumb mistake is how I injured myself and it has taken me over a month to get back on track.

Learn from my mistakes Nation and if you have any type of bicep strain right now, I have some great techniques at the end of the video to help you with recovery! #HTH #SHFAthlete #ProjectGains

(0:48)- Tips To Avoiding A Bicep Tendon Injury When Deadlifting

(3:31)- Complete Chest Tendon Tear- No More Benching!
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(8:21)- 315lbs Deadlift AMRAP! Then Biceps & Abs! Muscle & Strength Gain HARDCORE Workout!
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(10:08)- Injury Recovery- Icing
(11:45)- Injury Recovery- Foam Roller
(13:38)- Injury Recovery- Thera-Cane

*READ FULL ARTICLE WITH PHOTOS*

There are plenty of things to worry about when performing a deadlift, but it seems like most of everyone’s attention always goes to their lower back. But what you should be focusing on is your biceps. Believe it or not the most common injury when perform a deadlift is a bicep tendon strain or tear and if you don’t take the following pre-cautions your biceps could be at risk.

The Mistake!
Now let’s talk about the set-up for a conventional deadlift. Your feet are about shoulder width apart and as you reach down and grab the barbell your chest is up and there is no flexion (rounding) in your lower back. Now let’s take a second to look at our arms. If you are using a double overhand grip, then you really have nothing to worry about, but if you are using a switch grip we may have a problem that can be easily corrected.

No matter what grip you are using, you want to make sure your arms are fully extended for two reasons. Number one, you want the barbell to travel the shortest distance possible. Number two, a slight bend in your elbows places the entire load of the barbell on your biceps as if you were about to perform a bicep curl.

This is how I injured myself about a month ago. I pulled a 515lbs deadlift, which was a new record for me, but left my biceps in pain. I was lucky that I didn’t tear anything, but even now the strain in my right arm still bothers me, especially down through my brachioradialis.

Perfecting Your Deadlift Form To Avoid A Tear
What we need to do now is engrave in your brain the proper set-up when deadlifting to avoid this bicep injury. For me, because I never focused on locking my arms out before each lift, it did feel strange at first. With that being said, you may need to lower the weight as you practice your form. A small price to pay to avoid a terrible injury that could keep you out of the gym for months.

You basically want to feel like you are flexing your triceps as you grab the bar. Pretend your arms are solid steel rods and your hands are hooks. This way when you grab the bar there is no chance of a slight bend in your elbows. Also, when using a switch grip, you need to make sure your hand placement on the barbell is EVEN. A common mistake is when someone goes from using a double over-hand grip to a switch grip that they forget to check their hands to make sure they are still an equal distance apart from each other on the barbell. So instead of evenly displacing the weight, one arm takes more of the load and an injury becomes inevitable.

Something else you need to look out for, and this is actually the main reason why I injured myself, is that when you “pull the slack out of the barbell” you don’t jerk the bar up and down and then go right into your lift. This makes it very easy for you to “bounce” which will cause you to bend you elbows and if they are bent as you go into the lift the entire load once again will be on your biceps. If you are new to pulling the slack out of the barbell, spend some time practicing this technique before you attempt to pull a personal record. Remember, always keep your arms locked and push through your heels to pull the slack out.

If you are someone who bounces the barbell off the ground, you are at a high risk of injury as well. Think about what happens when you bounce the weight. Not only are you throwing muscle damage out the window, but the bounce will cause you to have a bend in your elbow as you perform the next repetition.

*CONTINUE READING HERE*

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