Been doing Fat Gripz Deadlifts from below knee to simulate an axle and work grip.
Got serious bicep pain. And I was only using 140kg
Is this normal - is it one of the reasons Strongmen get bicep tears.
Apart from light curls with a band or whatever, what can I do to stop pain/tearing a bicep.
Thankyou
have you done them before? have you recently increased other back work volume or grip work or even bicep work? Do you stretch/roll out shoulders/biceps/pecs/lats? Do you have shoulder injuries or anything else that would make your arm take over more of the work?
Do you hold the bar with extended arms or do you curl the bar at all when deadlift? be honest on that one, youd need a side view to asses it. Those are just some questions to get a more accurate picture of ur situation as ur OP was very vague
Foam rolling upper body (I already do lower) is a good one and something that needs attention.
And yes my elbows may be unlocking. I will side video for my own reference.
Maybe I can only fat gripz double overhand pull every 2 weeks but it has definitely helped my grip (120 axle max to 140) in only a month.
I was more asking if this is massively unusual and indication of massive danger and stop doing it. (I never pull mixed grip and have never had bicep problems with deadlifts.) But that’s not something anyone can answer for me so I guess /END OF THREAD!!
you defintely just might not be used to the volume, what are you doing for tricep work? This actually could aggrivate it and the deads may just bring it out, my only point is that the deads shouldnt be a problem if you do them correctly which is why im just trying to look for something else in your training/form as the source of the issue.
Are you doing alot of reps on the deads? And straps for other back work? if you use straps i would definitely think it more possible that ur just not used to it. For me i use a fat bar when im training at home on everything and havent used straps in 2-3 years except for some periods where iwas BB strictly i would use them on drop sets, but either way, i think once u get used to it youll be fine if your form and other shit is fine. Try doing some pinch holds with liek 2-3 5lb plates per hand 2-3x a week, this should actually help with forearm/bicep pain even though it trains its. Also maybe try some 100 rep curls/pushdowns with a light band or cable, actually even weights work, 2-3x a week, this would help bring in alot of blood flow to the area, kinda the same principle as the holds. You could try reverse curls too, i like that as well. Also stretch the living shit out of ur biceps and pecs, and take a baseball right to those fuckers real good, that should get rid of the pain if u hit the right spots almost instantly, at least for a bit. hope some of this helps, if you post some more info like ur routine i and others could probably see whats up
do you regularly do bicep work? are your biceps weak as shit??
Focus on flexing your triceps as hard as you can to keep the elbow straight, take the slack out of the bar to prevent any “jerking”, and do more bicep work. Not just light stuff, but mix in some heavy work every now an then.
In both arms or just one?
[quote]Boffin wrote:
In both arms or just one?[/quote]
ah missed that one good call
I tried some bicep work with 22lb dbs and it made my biceps feel awful. Maybe I need tricep work.
I recently started playing American Football as an O-lineman (never done anything like this before and I play in UK where the sport isnt big) and the volume of pushing is clearly making all the wrong things tight in my upper body.
Will start foam rolling upper body tomorrow and start doing upper back pull aparts for high reps.
I’m also going to have to drop the axle deads for now.
Hopefully my biceps can be back to normalish health by end of march so I dont tear anything in the novice strongman competition Im doing (very novice and light weights but there will be a truck pull and atlas stones as well).
For anyone that cares my training is very low volume, with zero isolation work.
Monday AM
Box jumps
Squat
(in PM)
Speed Dl
Axle Partial DL
Front Sq Iso Hold for Abs
Tuesday (AM)
Med Ball Chest throw
Bench
Db Row
(PM)
Overhead Rack Lockouts
Chins
Pallof Press
Wednesday
American Football practice
Thursday
Broad Jumps
Deadlift
Very light Speed Squat
Rollouts
Friday
Bit of conditioning
Saturday
Military Press
Speed Bench
DB Row
OH sit ups
Sunday
American Football practice
zero isolation work would honestly be the first thing i suspect being problem