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Posted: 10/12/2016 8:24:49 PM EDT
So what is a normal DL injury... but in the upper body, shoulder area?
Obviously I'm aware back, quads and hamstring.but never injured those But leave it to me to injure a muscle between my peck and deltoid.. I've looked at a few shoulder anatomy but can't name what hurts.. Anyone have experience with this? Started DL about 7 months ago. Did 3 sets of 135, slowly progressed to 225, got up to 10 reps of 225, then up to 10x 250 Most I could pull is about 335x1. Walk around the small gym, pull one more rep and do that 4 times, and then I got a pain in my right shoulder. Now I can't bench or DL I've had trainers there watch my lifts and my butts been down and chest is up. 
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Posted: 10/12/2016 8:40:15 PM EDT
[#1]
mixed grip or double overhand?
I'm just talking a wild assed guess here, but if mixed grip, it's possible you annoyed/ripped/made angry your biceps on that side. that's right where the bicep attaches. |
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Posted: 10/12/2016 8:42:52 PM EDT
[#2]
Mixed
Right hand palm away from body, left towards |
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Posted: 10/12/2016 10:29:19 PM EDT
[#3]
Sounds a great deal like a proximal biceps tendon problem.
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Posted: 10/13/2016 7:02:31 AM EDT
[#4]
I've pulled a rib out of place doing heavy rack pulls. Sort of felt pain in that general area and you couldn't pinpoint it. At least that was what I was told I probably did. Pulled something. It went away in a few weeks.
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Posted: 10/13/2016 7:05:37 AM EDT
[#5]
Quote HistoryQuoted:
I've pulled a rib out of place doing heavy rack pulls. Sort of felt pain in that general area and you couldn't pinpoint it. At least that was what I was told I probably did. Pulled something. It went away in a few weeks. i forgot to mention i was talking to one of the trainers before i left. he mentioned pec minor.. when i googled that it makes a pretty good area of the injury. yeah it looks like at least 3-4 weeks of no bench press or DL here 
my bench was doing great. about a month and a half i go i was @ 184 lbs and benching 240lbs 5 X5 then this happened. a month without bench and i struggled to do 225 the 5th rep while warming up |
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Posted: 10/13/2016 5:33:29 PM EDT
[#6]
Quote HistoryQuoted:
Sounds a great deal like a proximal biceps tendon problem. High probability that this is it. The mixed grip is somewhat controversial because the supinated side can stress the biceps. Really strong guys will sometimes get complete tears in the area. The danger can be somewhat mitigated by making sure the biceps on that side is not flexed. Flexing the triceps on that arm is a useful cue. |
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Posted: 10/13/2016 6:18:47 PM EDT
[#7]
I get what feels like a really horrible cramp there on my supinated side when I've been going heavy for a while. It scared me the first time but seems to go back to normal quickly. Like by the next week when I piss it off again. I have so many weird pains that come and go I really don't give it much thought until it sticks around for a while.. thanks to this thread I have something else to worry about.
Hopefully yours goes away quickly like mine. I have a hard time believing you'd tear something at this stage but good luck with it. |
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Posted: 10/13/2016 9:23:12 PM EDT
[#8]
Few things intersect there, have seen guys doing heavy dreads injured with mixed grip from either not realizing arm was slightly bent or not having their shoulder in proper position.
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Posted: 10/13/2016 9:32:28 PM EDT
[#9]
Gotta keep those arms long.
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Posted: 10/20/2016 5:55:48 AM EDT
[#10]
Quote HistoryQuoted: Mixed Right hand palm away from body, left towards Also, its a good idea to mix your grip up so you build evenly. |
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Posted: 10/20/2016 7:09:15 AM EDT
[#11]
Quote HistoryQuoted:
I always switch up my mix grip. 1 pull with right hand supine then switch for the next rep. Key to not tearing the bicep tendon is to relax the arms (grip tight but relax the arms). Nobody can curl 400lbs. your arms are just to hold the weight. The only times I've had pain in my arms while doing deads is when I've been slightly flexing them during the lift. Also, its a good idea to mix your grip up so you build evenly. Quote HistoryQuoted:
Quoted:
Mixed Right hand palm away from body, left towards Also, its a good idea to mix your grip up so you build evenly. this sounds like good advice. thanks this is my 2nd week of not doing DL. and i can tell its almost completely healed, if i am 100% i will start back up again next friday. |
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Posted: 10/20/2016 8:53:32 AM EDT
[#12]
With my shoulder all fukt the way it is I have stopped mix grip altogether. Double overhand hook until my thumbs bleed. I'd be tempted to do mixed for a comp but I can feel a difference in that whole side of my body, and double overhand works better for my sport anyway.
So. Yeah. |
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Posted: 10/23/2016 3:18:02 PM EDT
[#13]
Quote HistoryQuoted:
this sounds like good advice. thanks this is my 2nd week of not doing DL. and i can tell its almost completely healed, if i am 100% i will start back up again next friday. Quote HistoryQuoted:
Quoted:
Quoted:
Mixed Right hand palm away from body, left towards Also, its a good idea to mix your grip up so you build evenly. this sounds like good advice. thanks this is my 2nd week of not doing DL. and i can tell its almost completely healed, if i am 100% i will start back up again next friday. I know a lot of people are rabid fans of mixed grip, but the possibility of a complete tear just isn't worth it to me. I'd say moving forward you should really work that grip strength and move to overhand with straps. I use straps on my heavy sets of deadlifts and nothing else. Most will say straps create a weaker grip over time, which is true, but only using them for heavy deads isn't going to hurt anything IMHO, especially for me since I work a lot of weighted pullups and farmer carries without straps. |
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Posted: 10/23/2016 6:50:28 PM EDT
[#14]
Quote HistoryQuoted:
With my shoulder all fukt the way it is I have stopped mix grip altogether. Double overhand hook until my thumbs bleed. I'd be tempted to do mixed for a comp but I can feel a difference in that whole side of my body, and double overhand works better for my sport anyway. So. Yeah. Tape brah, tape |
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Posted: 10/24/2016 9:29:33 AM EDT
[#15]
Quote HistoryQuoted: Tape brah, tape Quote HistoryQuoted: Quoted: With my shoulder all fukt the way it is I have stopped mix grip altogether. Double overhand hook until my thumbs bleed. I'd be tempted to do mixed for a comp but I can feel a difference in that whole side of my body, and double overhand works better for my sport anyway. So. Yeah. Tape brah, tape |
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Posted: 10/24/2016 11:53:46 AM EDT
[#16]
My reoccurring problem seems to be my lower back muscles. I got heavy and I'm down for about a week.
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Posted: 10/24/2016 12:04:33 PM EDT
[#17]
Quote HistoryQuoted:
My reoccurring problem seems to be my lower back muscles. I got heavy and I'm down for about a week. Some common issues for lower back pain from deads are the bar is too far away or your hips/glutes aren't firing early enough. If you aren't getting racing stripes up your shins, the bar is too far away and stressing the lower back more than it needs to. I notice that if I activate my hips/glutes late(above my knees) I'll get lower back soreness. If the hips fire when they are supposed to, just below or in transition over the knee, it keeps you more upright and prevents you from doing a good morning. It also keeps you from over doing the lockout and leaning back instead of just being upright. Sumo is also an option depending on build, the more upright position keeps stress off the lower back. |
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Posted: 10/24/2016 12:28:55 PM EDT
[#18]
Quote HistoryQuoted:
Some common issues for lower back pain from deads are the bar is too far away or your hips/glutes aren't firing early enough. If you aren't getting racing stripes up your shins, the bar is too far away and stressing the lower back more than it needs to. I notice that if I activate my hips/glutes late(above my knees) I'll get lower back soreness. If the hips fire when they are supposed to, just below or in transition over the knee, it keeps you more upright and prevents you from doing a good morning. It also keeps you from over doing the lockout and leaning back instead of just being upright. Sumo is also an option depending on build, the more upright position keeps stress off the lower back. Quote HistoryQuoted:
Quoted:
My reoccurring problem seems to be my lower back muscles. I got heavy and I'm down for about a week. Some common issues for lower back pain from deads are the bar is too far away or your hips/glutes aren't firing early enough. If you aren't getting racing stripes up your shins, the bar is too far away and stressing the lower back more than it needs to. I notice that if I activate my hips/glutes late(above my knees) I'll get lower back soreness. If the hips fire when they are supposed to, just below or in transition over the knee, it keeps you more upright and prevents you from doing a good morning. It also keeps you from over doing the lockout and leaning back instead of just being upright. Sumo is also an option depending on build, the more upright position keeps stress off the lower back. Interesting. I've noticed occasional soreness on deadlifts, some days it tears me up and other days no so much. I'll pay attention to this and see if I can refine my lift. |
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Posted: 10/24/2016 12:37:21 PM EDT
[#19]
Quote HistoryQuoted:
Some common issues for lower back pain from deads are the bar is too far away or your hips/glutes aren't firing early enough. If you aren't getting racing stripes up your shins, the bar is too far away and stressing the lower back more than it needs to. I notice that if I activate my hips/glutes late(above my knees) I'll get lower back soreness. If the hips fire when they are supposed to, just below or in transition over the knee, it keeps you more upright and prevents you from doing a good morning. It also keeps you from over doing the lockout and leaning back instead of just being upright. Sumo is also an option depending on build, the more upright position keeps stress off the lower back. Quote HistoryQuoted:
Quoted:
My reoccurring problem seems to be my lower back muscles. I got heavy and I'm down for about a week. Some common issues for lower back pain from deads are the bar is too far away or your hips/glutes aren't firing early enough. If you aren't getting racing stripes up your shins, the bar is too far away and stressing the lower back more than it needs to. I notice that if I activate my hips/glutes late(above my knees) I'll get lower back soreness. If the hips fire when they are supposed to, just below or in transition over the knee, it keeps you more upright and prevents you from doing a good morning. It also keeps you from over doing the lockout and leaning back instead of just being upright. Sumo is also an option depending on build, the more upright position keeps stress off the lower back. That's your spinal erectors screaming. Valsalva helps but remember to breathe several times between reps unless you want to auger in. |
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Posted: 10/24/2016 2:00:24 PM EDT
[#20]
Quote HistoryQuoted:
Interesting. I've noticed occasional soreness on deadlifts, some days it tears me up and other days no so much. I'll pay attention to this and see if I can refine my lift. Quote HistoryQuoted:
Quoted:
Quoted:
My reoccurring problem seems to be my lower back muscles. I got heavy and I'm down for about a week. Some common issues for lower back pain from deads are the bar is too far away or your hips/glutes aren't firing early enough. If you aren't getting racing stripes up your shins, the bar is too far away and stressing the lower back more than it needs to. I notice that if I activate my hips/glutes late(above my knees) I'll get lower back soreness. If the hips fire when they are supposed to, just below or in transition over the knee, it keeps you more upright and prevents you from doing a good morning. It also keeps you from over doing the lockout and leaning back instead of just being upright. Sumo is also an option depending on build, the more upright position keeps stress off the lower back. Interesting. I've noticed occasional soreness on deadlifts, some days it tears me up and other days no so much. I'll pay attention to this and see if I can refine my lift. anytime my lower back is sore, it was when i was not in the" butt down chest up position " it meant my butt wasn't low enough for me |
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Posted: 10/24/2016 2:34:22 PM EDT
[#21]
Quote HistoryQuoted:
anytime my lower back is sore, it was when i was not in the" butt down chest up position " it meant my butt wasn't low enough for me Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
My reoccurring problem seems to be my lower back muscles. I got heavy and I'm down for about a week. Some common issues for lower back pain from deads are the bar is too far away or your hips/glutes aren't firing early enough. If you aren't getting racing stripes up your shins, the bar is too far away and stressing the lower back more than it needs to. I notice that if I activate my hips/glutes late(above my knees) I'll get lower back soreness. If the hips fire when they are supposed to, just below or in transition over the knee, it keeps you more upright and prevents you from doing a good morning. It also keeps you from over doing the lockout and leaning back instead of just being upright. Sumo is also an option depending on build, the more upright position keeps stress off the lower back. Interesting. I've noticed occasional soreness on deadlifts, some days it tears me up and other days no so much. I'll pay attention to this and see if I can refine my lift. anytime my lower back is sore, it was when i was not in the" butt down chest up position " it meant my butt wasn't low enough for me I've been doing straight-legged deadlifts for the last few weeks, so I was expecting to have some pretty sore erectors. Instead they were tired, but some days tore up and other days just tired. Will be transitioning to std deadlifts (albeit with a 6" deficit still) on Thursday. |
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Posted: 10/25/2016 9:19:40 PM EDT
[#22]
Thanks guys for the advice. It also doesnt help I'm 6'1'' and have short arms.
Ive also noticed the pain is also present when I OHP. Seated press with dumbbells I wouldnt say I'm super strong but pressing the 100s is fairly easy. Standing up my back fucking hurts with 135 on the bar. Again, same muscles... |
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Posted: 10/25/2016 9:31:13 PM EDT
[#23]
Quote HistoryQuoted:
Thanks guys for the advice. It also doesnt help I'm 6'1'' and have short arms. Ive also noticed the pain is also present when I OHP. Seated press with dumbbells I wouldnt say I'm super strong but pressing the 100s is fairly easy. Standing up my back fucking hurts with 135 on the bar. Again, same muscles... Do you have anterior pelvic tilt? It can cause you to pinch your lower back. You may also be leaning kind of far back instead of standing in an athletic stance. |
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Posted: 10/25/2016 9:40:17 PM EDT
[#24]
Quote HistoryQuoted:
Do you have anterior pelvic tilt? It can cause you to pinch your lower back. You may also be leaning kind of far back instead of standing in an athletic stance. Quote HistoryQuoted:
Quoted:
Thanks guys for the advice. It also doesnt help I'm 6'1'' and have short arms. Ive also noticed the pain is also present when I OHP. Seated press with dumbbells I wouldnt say I'm super strong but pressing the 100s is fairly easy. Standing up my back fucking hurts with 135 on the bar. Again, same muscles... Do you have anterior pelvic tilt? It can cause you to pinch your lower back. You may also be leaning kind of far back instead of standing in an athletic stance. Not that i know of but hell i might. I'm curious and wondering if even shoulder mobility has anything to do with it? |
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Posted: 10/26/2016 4:29:25 AM EDT
[#25]
Just coming off a DL injury- but mine is the lower lumbar region. Ortho Doc said that's the most seen injury due to lifting that they deal with.
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Posted: 10/26/2016 9:36:18 PM EDT
[#26]
Quote HistoryQuoted:
That's your spinal erectors screaming. Valsalva helps but remember to breathe several times between reps unless you want to auger in. Quote HistoryQuoted:
Quoted:
Quoted:
My reoccurring problem seems to be my lower back muscles. I got heavy and I'm down for about a week. Some common issues for lower back pain from deads are the bar is too far away or your hips/glutes aren't firing early enough. If you aren't getting racing stripes up your shins, the bar is too far away and stressing the lower back more than it needs to. I notice that if I activate my hips/glutes late(above my knees) I'll get lower back soreness. If the hips fire when they are supposed to, just below or in transition over the knee, it keeps you more upright and prevents you from doing a good morning. It also keeps you from over doing the lockout and leaning back instead of just being upright. Sumo is also an option depending on build, the more upright position keeps stress off the lower back. That's your spinal erectors screaming. Valsalva helps but remember to breathe several times between reps unless you want to auger in. One arm deadlift while pinching my nose and blowing like a balloon? 
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Posted: 10/26/2016 9:53:20 PM EDT
[#27]
Quote HistoryQuoted:
One arm deadlift while pinching my nose and blowing like a balloon? Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
My reoccurring problem seems to be my lower back muscles. I got heavy and I'm down for about a week. Some common issues for lower back pain from deads are the bar is too far away or your hips/glutes aren't firing early enough. If you aren't getting racing stripes up your shins, the bar is too far away and stressing the lower back more than it needs to. I notice that if I activate my hips/glutes late(above my knees) I'll get lower back soreness. If the hips fire when they are supposed to, just below or in transition over the knee, it keeps you more upright and prevents you from doing a good morning. It also keeps you from over doing the lockout and leaning back instead of just being upright. Sumo is also an option depending on build, the more upright position keeps stress off the lower back. That's your spinal erectors screaming. Valsalva helps but remember to breathe several times between reps unless you want to auger in. One arm deadlift while pinching my nose and blowing like a balloon? Hold your breath till you reach the top. You want to put pressure on your diaphragm to reinforce your core. Stop thinking SCUBA. https://breakingmuscle.com/strength-conditioning/is-the-valsalva-maneuver-safe-and-effective |
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Posted: 10/28/2016 5:26:45 PM EDT
[#28]
Quote HistoryQuoted:
Hold your breath till you reach the top. You want to put pressure on your diaphragm to reinforce your core. Stop thinking SCUBA. https://breakingmuscle.com/strength-conditioning/is-the-valsalva-maneuver-safe-and-effective Quote HistoryQuoted:
Quoted:
Quoted:
Quoted:
Quoted:
My reoccurring problem seems to be my lower back muscles. I got heavy and I'm down for about a week. Some common issues for lower back pain from deads are the bar is too far away or your hips/glutes aren't firing early enough. If you aren't getting racing stripes up your shins, the bar is too far away and stressing the lower back more than it needs to. I notice that if I activate my hips/glutes late(above my knees) I'll get lower back soreness. If the hips fire when they are supposed to, just below or in transition over the knee, it keeps you more upright and prevents you from doing a good morning. It also keeps you from over doing the lockout and leaning back instead of just being upright. Sumo is also an option depending on build, the more upright position keeps stress off the lower back. That's your spinal erectors screaming. Valsalva helps but remember to breathe several times between reps unless you want to auger in. One arm deadlift while pinching my nose and blowing like a balloon? Hold your breath till you reach the top. You want to put pressure on your diaphragm to reinforce your core. Stop thinking SCUBA. https://breakingmuscle.com/strength-conditioning/is-the-valsalva-maneuver-safe-and-effective Thanks! I tried some accessory lifts yesterday to try and getting my lower back to free up but it just seems to hurt more. It hurt so much 70s on the dumbbell OHP hurt. Maybe I need to take it easy and foam roll the shit out of myself for a few weeks. |
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