Bicep tears and deadlifts.

[the540guy]

Got into this convo yesterday with a fellow gym goer, how often have you guys seen this happen? Is it a freak thing or happen often? And is there anything to do to make it not happen? I'm not overly worried about it at the level I'm at now, just curious.

[Lindoras]

I am interested in this as well. When I get close to my 1-3rm I feel as if i feel a tendon pulling in my bicep. Like right above my elbow. Any insight on this?

[ShortDave]

It happens way more if you try and deadlift with bent arms, lock them straight and you'll minimize the risk

[E-Tank]

It happens way more if you try and deadlift with bent arms, lock them straight and you'll minimize the risk

this

i mean unless you can curl your deadlift in which case, you got problems cuzz

[jk202]

And is there anything to do to make it not happen?

Lots. Stick with double overhand if you're really worried about it.. If you use mix grip, keep your left hand (or whichever is palms out) straight, don't bend it.

I myself just use double overhand straps or versa grips. Mixed grip just feels weird to me

[sukcockphaggot]

All of the above, a good trick to help make sure your arms are straight is to focus on flexing your triceps to take the slack out of your arms before you lift.

this also shortens the ROM, making you more efficient at the movement maybe adding slightly more weight while being safer.

[zmcdole]

All of the above, a good trick to help make sure your arms are straight is to focus on flexing your triceps to take the slack out of your arms before you lift.

Brilliant user name.

Think of your arms as chains and your hands as hooks OP. You're welcome.

[jk202]

Also, don't try to jerk the weight off the floor. Make sure to take all the slack out of the bar first

[RedSox1990]

Lots. Stick with double overhand if you're really worried about it.. If you use mix grip, keep your left hand (or whichever is palms out) straight, don't bend it.

I myself just use double overhand straps or versa grips. Mixed grip just feels weird to me

How much do versa gripps help for deadlifts? I feel uncomfortable with mixed grip, feels like my elbow from underhand side is always in the way of my knee. Usually I use chalk and go double overhand but after doing a few sets, chalk doesnt help as much anymore.

[killemall1983]

I have deadlifted for around 10 years (since i was 15) and never had any bicep problems at all. This is more significant because i pretty much never train my biceps at all, and they are extremely weak. But as long as you dont try to pull with your arms, and let it sit in your hand, you should be fine.

[jd2967]

hook grip

[doctor220]

I think the whole prevalence of bicep injuries is overstated. Not to say it can't happen, but there are tons of top level dudes pulling over under for a very long time and not that many injuries.

[ZanderClause]

It happens way more if you try and deadlift with bent arms, lock them straight and you'll minimize the risk

I agree. I lock my arms out and I have never had any crazy stretching on my biceps or tendons

[dimitri1013]

Hook grip but if you are going to use mixed make sure your arms are locked out and straight at elbow especially supinated arm. Also make sure hands are evenly spaced on the bar, seen it too many times when guys use mixed grip people grab it at lengths of center respectively which causes one arm to take more of the load potentially causing a tear.

[brahskimoseph]

be a man and do double over hand


or hook grip

[jk202]

How much do versa gripps help for deadlifts? I feel uncomfortable with mixed grip, feels like my elbow from underhand side is always in the way of my knee. Usually I use chalk and go double overhand but after doing a few sets, chalk doesnt help as much anymore.

I just got them, only used them for 2 sessions, no max yet. But I think they are just as solid as straps, and faster to setup. Def easier for DB rows and shruga

[hsilman]

I've never seen this happen in my entire time lifting(3.5 years), nor have I seen anyone in the few different lifting-related communities/forums I participate in ever have a bicep problem(tear, tendon, whatever) from deadlifts.

If you're worried, focus on locking your arm straight, and maybe only use DOH and hook grip?

[the540guy]

I'm not worried about it, it was more of me just being curious.

[HaythamKenway]

It's a risk to tear your biceps brachii during mixed grip deadlift due to your supinated arm assuming a mechanically disadvantageous position, yes. It can and does happen. But get over it.

[StrongmanHub]

Mixed grip is fine if you need it. Just make sure not to have any bend in the arm. As part of my pre-lift routine I purposely flex my triceps to lock my arms, then bend down and grip the bar hard. Helps to keep the whole body tight, never had any bicep pain.

[GFinaComa]

I think the whole prevalence of bicep injuries is overstated. Not to say it can't happen, but there are tons of top level dudes pulling over under for a very long time and not that many injuries.

so many top level guys have bicep injuries. they just don't make threads about it or post about it on twitter.

[killemall1983]

be a man and do double over hand


or hook grip

Not everybody can use hook grip. My hands are too small to do it on the bars my gym has. I cant even reach my fingertips with my thumb.

[KOArtist]

so many top level guys have bicep injuries. they just don't make threads about it or post about it on twitter.

Which top level dudes have done it?

[T_O_N_Y]

As others have said keep elbows locked when pulling, also feel that working biceps through full range of motion helps strengthen the area and prevent this from happening.

[adamsz]

I watched my gym owner (Chris Duffin) tear his bicep last year when he was repping off 725 on blocks. It's definitely something I don't ever wanna see again lol.

He rehabbed it though and is working on his hook grip and definitely hasn't stopped him from DLing at all...

[bigasianboi]

Omar says as long as your "arms are like hooks" aka straight, they should be fine. That's y u see lifters like dan green & brandon lilly hold out their arms straight b4 deadlifts cause they wanna remind themselves to keep arms straight

[scotpak1979]

this is also a good video:

[Fletch1986]

I've been working with the hook grip more and I'm finding that my bicep, front and back shoulder, and pec on the side I supinated are feeling much better and I had always associated those problems solely with benching and squatting but now I know that wasn't so. Especially now that I've worked up to doing my top work sets with a hook grip. I still need to work up to doing hard singles and 1RM's with the grip but I'm sure it'll come with time.

[scotpak1979]

I always use double overhand for all my warms up sets and switch to mixed on heavy sets. Also if im doing for example 5 sets of 3 of say 160kg i will switch hands after each set. This week i got a little lazy and just used mixed grip all the way and now my left bicep tendon is sore (never felt any pain during workout).

Have my first meet in 2 weeks so will be careful with technique (flex those tris) however will definitely look to switch to hook grip after meet.

Have had toooo many injuries in the past to take risks.

[melvin2345]

Got into this convo yesterday with a fellow gym goer, how often have you guys seen this happen? Is it a freak thing or happen often? And is there anything to do to make it not happen? I'm not overly worried about it at the level I'm at now, just curious.

I've pulled DOH or hook (depending on the weight) ever since I started lifting. Mixed grip just made me nervous, some would say I'm being paranoid. I saw a guy tear his bicep tendon last year at a meet, and seeing that has only further convinced me never to try it, especially with my luck. Murphy's law and all that...