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Avoid This Deadlift Mistake (NO TORN BICEPS)

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Rating: 4.0; Vote: 1

m going to show you exactly what is causing the bicep tendon tears when deadlifting and more importantly how to make sure it doesn-t happen to you. Many people think that the exercise itself is the cause. This is not the case. Thousands of reps of deadlifts are performed every day around the world and very few of them result in a torn biceps tendon. That said, when two ingredients are in place the risk of tearing a tendon become significantly more likely. These are the use of a mixed grip and improperly directing force into the bar through the arms at the top of the lift. Let-s look at the mixed grip first. This is a prerequisite for this injury because it places one of the hands in an underhand position via supination at the forearm. The reason this grip is used is so that someone with a weaker grip can have better grasp of the bar. The underhand provides stability by preventing the rolling of the bar out of the hands as it will with a traditional overhand grip. That said, it also immediately activates the biceps more and places tension through the upper arm that doesn-t happen through the pronated side. Next however, is where the combination of this and more tension along with stretch becomes the perfect recipe for disaster. When you start to reach the top of the movement the exercise becomes most difficult. You have probably seen people struggle to get through the top of the move and finish their hip extension. It is at this point that the person is likely to rely on other muscles to help get there. This is when the biceps is mistakenly relied on to try and curl the bar to the top. Big mistake. Often times, the amount of weight being handled on the deadlift is far surpassing any weight that can be reasonably or safely curled by the biceps. Combine this with the additional stretch that gets placed on the biceps tendon at this very moment (as the arm goes from a more flexed shoulder position to a more extended shoulder position - thereby placing more stretch on the biceps in the process) and you quickly see why tears occur in the distal attachment most frequently at this point. The best way to avoid this happening to you is to actively contract the triceps throughout every rep of the deadlift. Here is what that will accomplish. First, the contraction of the triceps around the elbow will reciprocally inhibit the action of the biceps and not allow it to contribute at the moment you do not want it to. You have essentially quieted the biceps and prevented it from administering tension into the bar. The second benefit is that through activation of the triceps you are creating stability of the scapula due to the long head attachment of the muscle. This combined with the conscious activation of the lower traps, rhomboids and lats will help to stabilize the shoulder blade and provide more power through the lift by removing slack from the kinetic chain. It is simple to do and is something you can easily be aware of if you slip and forget to do so. These and other advanced training tips is what training like an athlete is all about. If you are looking for a complete training program that shows you the fastest way to get gains, head to and look for the ATHLEAN-X Training Systems. Overlook nothing in your training and see how much more quickly you can take your physique to the next level of development
Date: 2022-04-22

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Comments and reviews: 10

jdcolumbia
Ok I'll give my. 02 on these videos so far, considering this is the first one i remember watching and utilizing I'll comment here. I feel so much better knowing I will likely never hurt myself on deadlift now doing it this way, and that I likely will have avoided a potential bad injury in the future. Every video I see from him makes sense u just need to ignore the clickbait titles and really follow what he is saying. I decided I am going to structure my workouts around his videos in order to try and get rid of most of my pains and weaknesses in each individual problem area. like it seems many other people already have done. Again thank you for looking out for those like myself who are not as shredded as yourself but still want to work toward it!
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Cal
I stick with double overhand/hook grip as much as I can until I go heavy to the point where i need to use over - under to get a heavier weight up. I-ve done that for a long time and never torn a bicep. I stretch and do mobility work on my biceps, I strengthen the muscles and tendons at elongated ranges (incline dumbbell curls) but most importantly I flex my triceps hard when doing the set up to keep my arms straight as possible and so the rest of the tension is in my posterior chain. Listen to your body! If you-re about to deadlift and your bicep feels a bit stiff, stretch it and roll it with a ball and if that doesn-t work refrain from doing over under until it feels good again. Happy deadlifting -
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Elricwulf
Don't know if anyone will see comments at this point, but would it be better from a safety perspective to do some heavy sets of Bicep curls before or after Deadlifts? I would normally do bicep work after back work, but I need to prioritize a day when I do Biceps -first-. I don't want to do this on my main back day, so that leaves a day when I do DLs and primarily a Leg day. I use overhand hook grip anyway, never mixed grip (and I have straps to use if I need them. Deadlifts are not a super important lift to me, but I like to include for basic strength and I do feel it works legs well (glutes and quads. Just wondering if my biceps being pre-fatigued by curls would be any more danger?
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Tony
Hi Jeff watch a ton of your videos. I have a partial torn distal tendon (almost a year old injury)no surgery. Just started working out again 6/10/19. Been pushing the edge of pain. Finding alot of excercises more difficult especially hammer and pronated curls some chest work as well. Everything on that side has lost development. I work both sides at the weight comfortable for the injured side. It seems the uninjured side is developing better than the injured. Looking for any suggestions on regaining symmetry. Hard to get that roundness in that bicep. I'm thinking maybe because of the lack of tension on that bicep head.
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yerwrng
Only time I ever pulled a bicep was coming out of a rack doing shrugs with straps on when I usually do heavy shrugs with chalk and a mixed grip. I'm not the strongest but I'm going to guess having pulled 650 on the deadlift and 495 in the straight leg deadlift I'm stronger than many. Here who will say it's going to blow up a bicep. One thing is sure no one who has any reasonable strength can pull enough weight with double overhead grip to challenge the actual target muscles during heavy pulling and hook grip is garbage.
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CaneFu
Forget the alternate grip if you're just bodybuilding and not competing in a deadlift contest. Keep both hands pronated and use straps if your grip isn't strong enough. a very simple and safe solution. Personally, I have enjoyed the benefit of building up my grip by keeping both hands pronated when I deadlift and haven't needed straps in my workouts. there is no better exercise for building up your forearms than deadlifting in this manner.
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ABPK
Jeff, if someone trains a 4 day split with shoulders and arms day 3, and dead lifts day 4 is there a risk of the bicep fatigue from the arm training the day before becoming a bicep tear during the following day dead lift training? I want to move my training up from 3 day split to 4 day to maximise my squat and dead lift but concerned training deadlifts with fatigued biceps will greatly increase risk of bicep tears
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Larry
Jeff, could you make a follow up of this video in order to cover the same concept regarding other exercises. For example, is it dangerous to make push ups putting your hands on a raised surface (in order to have an extra stretch of your chest and of the front delt? What about dips? Is there any kind of danger working eccentricly with heavy weights on biceps? etc. TIA. Regards.
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Nicken's
So it sounds like the problem happens when you allow your biceps to go under load. which is probably easily avoidable. If you know you can't finish the deadlift, don't struggle, just drop it, because the load will transfer from your lower back (where it should be) to your biceps. Better to know your limits and just drop the bar if you can't finish without struggling.
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Anthony
Sir lot of thanks for ur explanation video. because i had mild(partial) tear in distal biceps tear 3months before i saw the ortho Dr. He's told me just taken rest only then ice massage then preferred PRP injection i did it injected that. My question to you how many days to recovery this mild tear. What can i do for it SIR PLZ KINDLY REPLY SIRRR
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