Bicep injury [Deadlfting]

[Murhf]

Just looking for any tips on protecting the bicep tendons.

Injured my left arm doing a 200kg 1 rep, right down low by in the eblow joint. What do you do to protect this vunerable part, as its quite a common place to injure for people?

[BeastBuilder]

Haven't had any problems personally but have seen a couple of biceps get hurt doing Deads and if it goes wrong, it goes really wrong.

Wouldn't have thought 200kg was enough to do any real damage if your form was up to scratch, thought you had to get more towards 300kg to start to have to worry about this but each to their own I guess.

Just ensure that when you pull your arms are totally straight, to learn to do this right try tensing your tricep when you pull so it's straight and then once you get the hang of this it'll just feel natural.

Also since you did it on a 1RM I'm guessing there may have been some jerking going on when you started the pull, don't do this.. It's a one way ticket to Tear City.. Keep it nice and controlled. I'm all for getting psyched up for a big lift, I'm a sucker for that too, but control the aggression otherwise you'll just hurt yourself.

Lastly, do more Curls !! Stronger biceps are less likely to get injured. Strengthens up the Tendons too doing heavier curls. I'm not saying go out and do some rediculous cheat curls that will f*ck your back, just do some heavier curls in the 6-8 rep range rather than hanging out in the high rep zone for biceps all the time.

[Murhf]

Interest about the tricep, thanks I will do this from now on. Aggression was there and it was my first 200, so was pretty amped attacking it. Your dead right I did jerk abit, however I didn.t actually notice the injury for a few days. I have been wondering how to take the tenson correctly, appreciate the advice. Will leave another heavy lift for 4 weeks and work on my form and curls.

[BeastBuilder]

The Tricep thing is just to learn to keep your arm straight when you pull, eventually you won't need to do it and it'll just feel natural to stay straight.

The jerking is probably what hurt it then. Pull the slack out of the bar first before you pull cos if you have a decent bar it'll bend slightly before the weight actually leaves the ground, if you jerk this and go from bent to straight arms quickly, good night biceps..

Just see what feels right and yea definitely get some curls in there !!

[nate225]

If not competing in Powerlifting why not just double overhand grip with straps, that way you can concentrate on the deadlift with less strain on the biceps.

[Murhf]

If not competing in Powerlifting why not just double overhand grip with straps, that way you can concentrate on the deadlift with less strain on the biceps.

How did you know I use the mixed grip...I do. Is this common for that type of grip? As far as the straps, have used them but everyone says dn.t use straps you.ll weaken the wrists. Or is this just a men dn.t use straps type of thing?

[Phedder]

If not competing in Powerlifting why not just double overhand grip with straps, that way you can concentrate on the deadlift with less strain on the biceps.

How did you know I use the mixed grip...I do. Is this common for that type of grip? As far as the straps, have used them but everyone says dn.t use straps you.ll weaken the wrists. Or is this just a men dn.t use straps type of thing?

The mixed grip puts a lot of strain on the bicep of the 'under' hand. I wouldn't say injuries are common, but if they're going to happen it'll be the bicep on the under hand. 

A bit of both, probably. I don't see how it would weaken the wrists, possibly they mean weaken your grip? In which case it may well do, but as long as you're doing heavy rows and pull ups etc as well, it shouldn't be too much of an issue. Of course, if you want to be extra masochistic, you could learn to use the hook grip *cray2*

Though if you're not training to compete, there's really nothing wrong with straps for the heavier work. Work up as heavy as you can with a normal double overhand grip, then use straps when needed. Maintain some heavy rowing and pulling, and you'll be fine. 

[Murhf]

Thanks for the advice evryone. Not competing yet, but have a small comp comming up in Oct at the old man games, so form is always on my mind. End goal will be competing, but thats a year or so away.