Bruising from Deadlifts
JTick
Posts: 2,131 Member
I have bruising on my knees from the bar dragging against them on deadlifts...this wouldn't be an issue if I didn't have knee problems, so this bruising is particularly painful and causing more inflammation. Is this a form issue? Or should I slap an Ace bandage on or something to provide some padding?
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Replies
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where are you hitting?
on the way up or the way down?0 -
where are you hitting?
on the way up or the way down?
Both I think. I have some bruising directly below my kneecap, and some directly above. Mostly on my right knee, which is my bad knee.0 -
Yeah it happens to an extent. Not sure if it's strictly a form issue, though this shouldn't be happening to you on a regular basis.
As a general rule when I deadlift, I start with my legs, and only engage my hips to pull forward when I've passed my knees. Then on the way down I only bend my legs once I've passed my knees. The heavier it gets the hard it is to execute like this, but does that help?
Pick up Starting Strength. It has all the info you need on the big lifts.0 -
A video of deadlifting would be idea. It almost sounds like you're either starting with the bar too far out in front of you or too close. If too far, then the bar is going to come back to where it's suppose to be an smack you in the leg. If too close, then you're going to drag it up your leg. Check out "So You Think You Can Deadlift" on YouTube. Or YouTube search Dave Tate and Deadlifting.0
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Pick up Starting Strength. It has all the info you need on the big lifts.
Not hardly. Contrary to popular belief, there are far better instructors than Mr. Rippletoe.0 -
A video of deadlifting would be idea. It almost sounds like you're either starting with the bar too far out in front of you or too close. If too far, then the bar is going to come back to where it's suppose to be an smack you in the leg. If too close, then you're going to drag it up your leg. Check out "So You Think You Can Deadlift" on YouTube. Or YouTube search Dave Tate and Deadlifting.
This sounds like the bar is too close then, but I thought the bar was pretty much supposed to dragging some in order to keep it close to your body? I will check out the video, thank you!0 -
Post a video to check your form.0
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Post a video to check your form.
I will try to get a video, although the gym is often empty when I am there. I will see if I can round someone up though!0 -
A video of deadlifting would be idea. It almost sounds like you're either starting with the bar too far out in front of you or too close. If too far, then the bar is going to come back to where it's suppose to be an smack you in the leg. If too close, then you're going to drag it up your leg. Check out "So You Think You Can Deadlift" on YouTube. Or YouTube search Dave Tate and Deadlifting.
This sounds like the bar is too close then, but I thought the bar was pretty much supposed to dragging some in order to keep it close to your body? I will check out the video, thank you!
Yeah I tend bang mine on the way down- but that's usually because I'm getting heavy and sloppy. Move the hips -then get the knees moving.
Don't rush it- but don't take your sweet a** time with it either.
agree- form video would be very helpful.0 -
This happens to me along with skinned shins when I load up too much weight and loose proper form/control. It shouldn't be happening every time though. Maybe time to deload and get your form dialed back into your muscle memory before you load up again. Sounds like your losing proper form when you are transferring the weight between your muscle groups.0
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You might want to try trap bar deadlifting too.0
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Pick up Starting Strength. It has all the info you need on the big lifts.
Not hardly. Contrary to popular belief, there are far better instructors than Mr. Rippletoe.
But is his instruction wrong? (save for the hip drive thing on squats, I totally agree that he exagerates it)0 -
A video of deadlifting would be idea. It almost sounds like you're either starting with the bar too far out in front of you or too close. If too far, then the bar is going to come back to where it's suppose to be an smack you in the leg. If too close, then you're going to drag it up your leg. Check out "So You Think You Can Deadlift" on YouTube. Or YouTube search Dave Tate and Deadlifting.
This sounds like the bar is too close then, but I thought the bar was pretty much supposed to dragging some in order to keep it close to your body? I will check out the video, thank you!
It's funny because we had a similar discussion in another thread. When it comes down to it, this does happen to everybody but it should not happen consistently on every set and rep.
The bar should be close to your body but not on your body, well; at least not if you're deadlifting conventional. If you deadlift sumo then yes you setup with the bar on your shins actually. The bar should be about midway up on your foot, roughly, and definitely not on your shins and not close to your toes.0 -
Pick up Starting Strength. It has all the info you need on the big lifts.
Not hardly. Contrary to popular belief, there are far better instructors than Mr. Rippletoe.
But is his instruction wrong? (save for the hip drive thing on squats, I totally agree that he exagerates it)
Just think there are better instructors. Plus videos are generally better than books.0 -
Deleted due to annoying people0
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This happens to me along with skinned shins when I load up too much weight and loose proper form/control. It shouldn't be happening every time though. Maybe time to deload and get your form dialed back into your muscle memory before you load up again. Sounds like your losing proper form when you are transferring the weight between your muscle groups.
This is the only advise you need.0 -
Avoid the top of the knee bruising by letting the bar ride your thigh down till mid thigh then pull knees back quickly and let the bar drop. Although, if you are one that does not reset after each rep then this may not apply0
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cross fit is NOT something I would use as a basis for proper instruction.I just learned Olypmic lifts last week, which start at deadlift form for most. They teach you to keep the bar touching the leg. You aren't doing anything wrong. Crossfit is big for deadlifts and they wear baseball style socks so they don't stratch up and bruise their legs. So I really don't think you are doing anything wrong. Just bruise easily. Try doing that padding idea.
and no. you should NOT be wacking your shins every time you pull. You do not keep the bar touching your leg- if you are- you are doing it wrong.
most people keep it to far away- so an occasionally knee bang- good reminder you are keeping it close... that's better to me (IMHO) than to have it to far away.... but no.
not every time.
and please don't use cross fit as your guide.0 -
Thank you everyone. I will watch the videos and do some more research to make sure my form is correct, and try to get a video if I am able to.
I do only get the bruising on my bad knee, so I'm not sure if that points at a form problem or not. I am almost starting to wonder if that knee sticks out further than my other one and that's why it's getting shanked haha.0 -
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I just learned Olypmic lifts last week, which start at deadlift form for most. They teach you to keep the bar touching the leg. You aren't doing anything wrong. Crossfit is big for deadlifts and they wear baseball style socks so they don't stratch up and bruise their legs. So I really don't think you are doing anything wrong. Just bruise easily. Try doing that padding idea.
You should honestly find a new gym because they are going to get you hurt. You do NOT keep the bar touch your legs on a conventional deadlift, power clean, or power snatch. Heck, there was a video from a CrossFit coach this week on the JTS site that talked about the most common mistakes made in the Power Clean and starting with the bar too close to you was one of them.0 -
Thank you everyone. I will watch the videos and do some more research to make sure my form is correct, and try to get a video if I am able to.
I do only get the bruising on my bad knee, so I'm not sure if that points at a form problem or not. I am almost starting to wonder if that knee sticks out further than my other one and that's why it's getting shanked haha.
Could be that you are unconsciously favoring the bad knee and therefore not standing correctly. As others have said, try to get a video.0 -
You should honestly find a new gym because they are going to get you hurt. You do NOT keep the bar touch your legs on a conventional deadlift, power clean, or power snatch. Heck, there was a video from a CrossFit coach this week on the JTS site that talked about the most common mistakes made in the Power Clean and starting with the bar too close to you was one of them.
Okay, I'll bite. You've mentioned this a couple times in the last few days but you don't say WHY you want the bar path away from your body?0 -
I will use Crossfit as my guide if I want to use Crossfit as my guide. haha.... I have an amazing couch that understands the human movement system, and I am also a personal trainer and understand the human move system.
No offense but I beg to differ.
http://www.jtsstrength.com/articles/2013/10/11/3-common-mistakes-clean/
Notice how in the first foot position the bar rides up the leg and in the second there is a small gap to where it's not destroying your leg?
Just because somebody has the title "coach" after their name doesn't mean they're a good coach. 0 -
I will use Crossfit as my guide if I want to use Crossfit as my guide. haha.... I have an amazing couch that understands the human movement system, and I am also a personal trainer and understand the human move system. Keeping the bar close to the body helps you keep the weight toward the midline of the body which helps you lift weight. If you are moving the weight far from the body that is going to make lifting so much more difficult and easier to get injuried....haha... So yeah. Gonna keep the weight close thanks.
Oh boy- not even sure if I want to go here. but I kind of can't help myself so here we go.
I mean if you want- sure fine.
But you're going to get hurt. I personally do NOT have an issue with cross fit in general- the idea. so lets not get off on a cross fit hate thread- but clearly you have a coach who is missing out on some fundamental things 'understanding the human movement system (dafuk is that anyway)
I'm sure you are a personal trainer- that's great: You're a personal trainer who has no idea how to dead lift. Yeah.
I never said moving it far away from the body- I said dragging it up your shins every lift is BAD. My dead lift- I'm pretty sure is way higher than yours...... if I dropped that tonnage- yes TONNAGE- on my knees EVERY time I did dead lifts- I wouldn't have knees.
The last time I dead lifted- I moved 7,980 lbs total... more if you include the two half lifts I failed half way up- in which case it's perfectly reasonably to say I lifted over 8,000 lbs off the floor.
If EVERY time I lifted- I wacked my knees with almost 10,00 lbs of weight- do you think I'd be an athelete for very long?
no. no I wouldn't.
yes you want a close bar path- you want the bar travel in a STRAIGHT VERTICAL LINE. Like an OHP. same concept. So sure- occasionally- you wack a knee- scrap a shin. But it's not constantly.
I would take a very very long hard look at what you think you think you are doing- and reasses- my friend- the 'personal trainer'.0 -
You should honestly find a new gym because they are going to get you hurt. You do NOT keep the bar touch your legs on a conventional deadlift, power clean, or power snatch. Heck, there was a video from a CrossFit coach this week on the JTS site that talked about the most common mistakes made in the Power Clean and starting with the bar too close to you was one of them.
http://www.bodyrecomposition.com/training/clean-style-deadlift-technique.html this beautiful article has pictures
http://www.bodybuilding.com/fun/schultz35.htm same with this one.
Do you see where the bar is, right on the legs. This is because it keeps the weight toward the center of the body helping you not get injured by moving the weight away from your midline.0 -
You should honestly find a new gym because they are going to get you hurt. You do NOT keep the bar touch your legs on a conventional deadlift, power clean, or power snatch. Heck, there was a video from a CrossFit coach this week on the JTS site that talked about the most common mistakes made in the Power Clean and starting with the bar too close to you was one of them.
Okay, I'll bite. You've mentioned this a couple times in the last few days but you don't say WHY you want the bar path away from your body?
I never said to let the bar's path get away from you, I said simply you don't setup with the bar on your legs in a conventional deadlift. The bar's patch should be vertical, not arch, and should be hanging in front of your hips when you finish. Really, if you're tearing up your legs on every single rep then you're doing something wrong somewhere.
Edit: Sorry, I guess I should've been more clear. The bar shouldn't touch when you walk up to the bar, bar is about mid-foot / over the balls of your feet.0 -
You should honestly find a new gym because they are going to get you hurt. You do NOT keep the bar touch your legs on a conventional deadlift, power clean, or power snatch. Heck, there was a video from a CrossFit coach this week on the JTS site that talked about the most common mistakes made in the Power Clean and starting with the bar too close to you was one of them.
http://www.bodyrecomposition.com/training/clean-style-deadlift-technique.html this beautiful article has pictures
http://www.bodybuilding.com/fun/schultz35.htm same with this one.
Do you see where the bar is, right on the legs. This is because it keeps the weight toward the center of the body helping you not get injured by moving the weight away from your midline.
It's on your legs when you get down into position, not when you walk up to the bar. There's a difference. When you walk up to the bar it should be about over the balls of your feet. When you get down it might touch your shins a little but it's not locked up against your leg with no room.
Even in the link you posted it says the bar should be over the middle of the foot when you setup. That's what I'm referring to, not when you're down in position getting ready to lift.0 -
You should honestly find a new gym because they are going to get you hurt. You do NOT keep the bar touch your legs on a conventional deadlift, power clean, or power snatch. Heck, there was a video from a CrossFit coach this week on the JTS site that talked about the most common mistakes made in the Power Clean and starting with the bar too close to you was one of them.
http://www.bodyrecomposition.com/training/clean-style-deadlift-technique.html this beautiful article has pictures
http://www.bodybuilding.com/fun/schultz35.htm same with this one.
Do you see where the bar is, right on the legs. This is because it keeps the weight toward the center of the body helping you not get injured by moving the weight away from your midline.
Yes, but the point is to keep it above the center of your feet, not to drag it. Dragging it along your legs is not a proper cue, because it doesn't mean anything mechanically. For example, if your shoulders shoot up first, you can drag it across your legs all you want, but it'll end up out in front of you.
That said, dragging on the thigh may or may not be a problem, depending on whether or not it's necessary to keep the bar above the foot and traveling vertically.0 -
No offense but I beg to differ.
http://www.jtsstrength.com/articles/2013/10/11/3-common-mistakes-clean/
Notice how in the first foot position the bar rides up the leg and in the second there is a small gap to where it's not destroying your leg? Just because somebody has the title "coach" after their name doesn't mean they're a good coach.
A little confused as you said earlier that "If too close, then you're going to drag it up your leg" but yet you post a video of form, with a coach dragging it up his leg?
The only difference between the first video & the second one is the weight distribution on the foot (heel vs midfoot). Unless I'm seeing things, on both the 1st lift (heel) and second lift (midfoot) he IS dragging the bar up his shins, pulling it towards his body which is correct. So yes, weight needs to be on the midfoot (which is the case for everyone compound lift I can think of) Not disagreeing with just a little confused I suppose.
FWIW - I always start with the bar on my shins, dragging it up in a straight line, and I am yet to have a knee bruised from it.0
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