Deadlifts and bruises

Could try rising more slowly? I have grazes on my shins. :bigsmile:

I can't see how this could happen, but anything is possible. Have you videotaped yourself from the side? There is a form critique thread in this group, where people will give you good advice on form.

http://www.myfitnesspal.com/topics/show/911984-form-critique-thread-post-your-videos-here

There are also similar threads on other forums that are more specifically geared towards lifting.

Well if its bruising because you hit your kneecaps whilst lifting up then that's just a lesson to be learnt - aim to not hit it!

But if its just random bruising eg. You didn't externally scrape it, That needs to get looked at by the GP ASAP

I get torn up and bloody shins. I suppose you could bruise above the knees even if your form is right as you're dragging the bar up your legs. Wear them with pride.

Very common on shins - not usual on kneecaps. Are you hitting them on the way down?

Very common on shins - not usual on kneecaps. Are you hitting them on the way down?

I frequently graze the top of my knees on the way down. I've got some ugly bruises there right now because I'll wear shorts with knee socks to avoid getting them on my shins but there is nothing to cover the tops of my knees.

Oh and my form is pretty spot on. I've had a couple of trainers watch me to double check.

Did you specifically ask them to look at your descent?

Very common on shins - not usual on kneecaps. Are you hitting them on the way down?

I frequently graze the top of my knees on the way down. I've got some ugly bruises there right now because I'll wear shorts with knee socks to avoid getting them on my shins but there is nothing to cover the tops of my knees.

Oh and my form is pretty spot on. I've had a couple of trainers watch me to double check.

Did you specifically ask them to look at your descent?

Yeah. It's because of the shortness of my arms. I have a disproportionately long torso and short arms so I have to bend my knees slightly prematurely. It's just enough to cause me to graze the tops of my knees sometimes.

ETA: I also bruise/scar very easily. (yes, my iron levels are fine)

You shouldn't be hitting your knees on the bar. That seems to point to bad form.

The bar should be lightly touching your legs throughout the movement. And if you do that, you'll see that there is no space for it to travel and bang your knees.

Have your form checked out by a coach.

You will get scrapes while doing a deadlift from the knurling on the bar, especially newly bought barbells. To get around that you can either tape your legs with one strip running from top to bottom or wear sweat pants or knee high socks. I personally like the scrapes on my legs ... ...

That's one reason I have my clients perform trap bar deadlifts. Or dumbbell and kettlebell deadlifts. Back in the bad bleeding legs after deadlifts use to be a bandage of honor. Now we are a lot smarter lol. Give trap bar deadlifts a try

Can trap bar DL's replace regular DL's or should you do both?

I commonly hit the top of my knee on the way down, and the bottom of my knee on the way up. I try to sit back a little more so my lower legs are more perpendicular to the ground and that seems to help. Invariably get a bruise or two every time though. Your heart rate and blood pressure are so high when DL'ing that any little hit becomes a big bruise.

Edit: this seems to be a bigger problem for taller people I tend to notice (I am tall, myself). Especially long torso (which is definitely me), I'm 6'3" with a 32" inseam. Tall from the hips up.

So if I'm NOT banging up my shins and/or knees, am I doing it wrong???

It also depends on what your bar looks like. Newer bars have these cheese grater knurls that scrape everything. If you have a smoother bar, you won't get scrapes from it. If you lift in sweatpants, they will protect your shins. And at lighter weights, there is less scraping. Then again, it could be your form... does the bar touch your shins when you deadlift? It should.

So if I'm NOT banging up my shins and/or knees, am I doing it wrong???

It also depends on what your bar looks like. Newer bars have these cheese grater knurls that scrape everything. If you have a smoother bar, you won't get scrapes from it. If you lift in sweatpants, they will protect your shins. And at lighter weights, there is less scraping. Then again, it could be your form... does the bar touch your shins when you deadlift? It should.

Well, it's damned close but it doesn't actually touch me. I guess I should work on that.

So if I'm NOT banging up my shins and/or knees, am I doing it wrong???

Don't worry, you'll get there eventually

That's one reason I have my clients perform trap bar deadlifts. Or dumbbell and kettlebell deadlifts. Back in the bad bleeding legs after deadlifts use to be a bandage of honor. Now we are a lot smarter lol. Give trap bar deadlifts a try

Can trap bar DL's replace regular DL's or should you do both?

yes you can do both. For me it depends on my client their fitness level and goals. Regualr STR8 bar DL`s if not done right forces people in to flexion which causes them to DL with a round back. If youre doing regualr Dl`s make sure you apply extension to the mid/upper back getting your chest to stick out . With the trap bar you have to worry less about being forced into flexion. As long as the person can properly hip hinge they should be good to go with the Trap Bar

I think it depends a lot on individual geometry. I occasionally brush the kneecap on the way down.

Thankfully my bar is not knurled on the portions that touch my legs, so I don't get scraped shins.