0

votes

Hack my deadlift

Answered on August 19, 2014
Created August 24, 2012 at 7:29 AM

I was on my second working set of deadlifts yesterday when half way through the pull it felt like something "pinched" where my upper abs meet my rib cage on the right side, directly in line with the nipple. It was sore through the rest of the workout, but not bad enough where I had to stop. When I woke up today, that spot was incredibly sore and still is. It does seem to get better when I move around and warm the muscles up, but if I sit still for too long, it tightens up again.

Has anyone had this before? Is it an issue with my form, or some kind of spasm? Any suggestions would be appreciated.

785efa3950951957e65fa17efb25b078

(452)

on October 15, 2012
at 06:36 PM

Uhh, double chin means to set your neck. You are talking out of your ass.

E8dd83fe24a0879d8b16ab4ca92b72dd

(1307)

on August 28, 2012
at 10:36 AM

It also depends on your core (abdominal/lower back strength). It's one of the weakest areas on men and women alike, because most people tend to lose focus of the importance of that muscle group. However, if your core is weak, every exercise session is going to suffer as a result. This doesn't mean you stop lifting. Simply implement some core strength exercises, and make sure you tighten your core every exercise--seated or standing! Also, improper breathing could have also done this. That doesn't mean you did anything terribly wrong; you just have to be more fastidious in your form :) .

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 24, 2012
at 03:47 PM

Sorry, but making a double chin isn't the regular position of the neck. Nobody should ever be looking 'up' at the ceiling, but you should be looking straight ahead or at least 5 feet on the ground in front of you. There is no tucking your chin down.

785efa3950951957e65fa17efb25b078

(452)

on August 24, 2012
at 03:33 PM

Head is not supposed to be looking up - that would be extension of the cervical spine, which is NOT what you want. Your neck should be in it's regular position. Easiest way to cue that? Try to make a double chin. Most people will pack their neck in doing so, holding the proper neck position.

531b053b68e92ac509fc1544f88dc103

(1205)

on August 24, 2012
at 12:37 PM

Sounds like a pulled muscle. Make sure your form is correct (chest out, head up looking forward, shoulders rolled back, knees slightly bent, back straight (not arched like an alley cat). Lifting heavy weights the wrong way could cause a hernia if you pull the muslce enough to rip.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 24, 2012
at 12:13 PM

Deadlifts use a LOT of abs/chest if you're doing it properly with your chest out and head up. I wouldn't underestimate it.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 24, 2012
at 12:12 PM

Deadlifts use a LOT of abs/chest if you're doing it properly with your chest out and head up.

E3474e4efbcc6c1deab28e268ad6eb01

(341)

on August 24, 2012
at 11:57 AM

Thanks Mike, this is a great suggestion.

E3474e4efbcc6c1deab28e268ad6eb01

(341)

on August 24, 2012
at 09:55 AM

Thanks for the link. This stretch definitely hits the area that's sore and you're right, I don't have to arch very far to feel it. It sounds like you suspect a muscle spasm. It sure feels like one, but it seems odd to have it in the abs as opposed to somewhere in the posterior chain like you would expect with deadlifts.

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3 Answers

1
3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on August 24, 2012
at 12:45 PM

this sounds like a hyper-extended muscle. Heat in the morning, ice at night.

This area is typically under pressure if you are curling your shoulders. Chest out, shoulders back.

Just a question, do you shrug at the end of the deadlift? I used to, and I found that I was rolling my shoulders on the lift in anticipation, so I stopped.

1
Ae8946707ddebf0f0bfbcfc63276d823

(9402)

on August 24, 2012
at 11:36 AM

You can post a video on Greg Everett's forum of yourself doing the deadlift and he'll critique your form. Greg is the guy who does the Paleo Solution podcast with Robb Wolf.

http://www.catalystathletics.com/forum/

Probably a good idea to make sure you're trying to use the form that he teaches before posting.

E3474e4efbcc6c1deab28e268ad6eb01

(341)

on August 24, 2012
at 11:57 AM

Thanks Mike, this is a great suggestion.

1
E8dd83fe24a0879d8b16ab4ca92b72dd

(1307)

on August 24, 2012
at 09:00 AM

Try this stretch! http://www.exrx.net/Stretches/RectusAbdominis/Prone.html Works wonders when my abs get tight. Just make sure to EASE into the stretch--otherwise you'll simply be risking an injury. If your abs are as tight as your describing, you won't have to arch up very much to feel them stretch. If it persists, or if you see a bruise form where they are sore, you've likely pulled a muscle and need to back off weight lifting for a couple of days (maybe even a week or two).

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 24, 2012
at 12:12 PM

Deadlifts use a LOT of abs/chest if you're doing it properly with your chest out and head up.

F5be4be097edc85690c12d67ee1a27c0

(1884)

on August 24, 2012
at 12:13 PM

Deadlifts use a LOT of abs/chest if you're doing it properly with your chest out and head up. I wouldn't underestimate it.

E3474e4efbcc6c1deab28e268ad6eb01

(341)

on August 24, 2012
at 09:55 AM

Thanks for the link. This stretch definitely hits the area that's sore and you're right, I don't have to arch very far to feel it. It sounds like you suspect a muscle spasm. It sure feels like one, but it seems odd to have it in the abs as opposed to somewhere in the posterior chain like you would expect with deadlifts.

E8dd83fe24a0879d8b16ab4ca92b72dd

(1307)

on August 28, 2012
at 10:36 AM

It also depends on your core (abdominal/lower back strength). It's one of the weakest areas on men and women alike, because most people tend to lose focus of the importance of that muscle group. However, if your core is weak, every exercise session is going to suffer as a result. This doesn't mean you stop lifting. Simply implement some core strength exercises, and make sure you tighten your core every exercise--seated or standing! Also, improper breathing could have also done this. That doesn't mean you did anything terribly wrong; you just have to be more fastidious in your form :) .

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