deadlift form

[Allon]

My last workout I went according to some adivse I got to contract the muscles at the top of my back while holding the bar by moving my shoulders backwards and towards each other. Well, it felt not so ok while doing it and two days later the pain started. It has been 3 days ofpain since then and am not completely recovered yet. This is not regular muscle fatigue, but more like an injury, even though I feel pretty positive I should be ok in a day or two.
Anyone hold the bar this way or should I just let it hang without any extra contraction from my lats?

 

[wnt2bBeast]

the only thing i think about when pulling is getting my ass down pulling air into my stomach and pushing my abs out..basically staying tight for the pull...i dont have a clue what this person told you about contracting your shoulders???

 

[b fold the truth]

My last workout I went according to some adivse I got to contract the muscles at the top of my back while holding the bar by moving my shoulders backwards and towards each other.

Doesn't sound like the best advice to me.

B True

 

[season7445]

I think what he is trying to say is at the top of the lift roll your shoulders back thats what i have always doen with no problems.

season7445

 

[ghettostudmuffin]

I know what you're talking about and it's a bad idea with regular deadlifts. The only thing your really want to retract your scapula for are squats and bench.

I know a powerlifter that retracts his shoulders and holds them like that while he pulls, but he pulls sumo style, not regular.

My guess is that that your muscles are just VERY sore, almost pain like because they have never been stressed like that before.

When I pull anything, it's round shoulders, flat lower back and some air in the diaphragm/stomach.

 

[Allon]

Ok, thanks guys, I think I will keep my shoulders rounded as I have up until now, I really hope it is just soreness, is getting better every day but the residual pain feels like maybe something is wrong.. well I will see over the next few days + I am gonna go for a massage this week.

 

[Carmen]

try to just keep your back as neutral as possible. meaning- as close to how it is when you're just standing as you can.
keep your butt low and the bar close to you.

 

[b fold the truth]

Ok, thanks guys, I think I will keep my shoulders rounded as I have up until now, I really hope it is just soreness, is getting better every day but the residual pain feels like maybe something is wrong.. well I will see over the next few days + I am gonna go for a massage this week.

I think what is more important than flat vs rounded...is keeping it the same throughout the entire lift.

My shoulders are really "rounded" much at all..or rolled over...just relaxed. I don't contract my upper back to arch it either...and heaven forbid I don't contract them back once I've completed the lift.

B True

 

[bignate73]

i make sure my shoulders dont drop forward, but mainly they are neutral. i've seen people who "roll" them back at the top, generally they also hyperextend their backs also. they call it "locking out". not necessary.

 

[Allon]

Ok, I deadlidted light today, just two sets and one even lighter warm up set, I left my upper back neutral and it felt fine, I have learned my lesson. Still feeling pain mainly in my right side at the top of my back right above the bone and some pain going down tricep, but generally feeling better every day. Did some light rows and pulldowns and pull overs also, and workout out triceps, also not going to heavy.

Will see how I feel tomorrow, I needed some active recovery workout for my back and tri's so hopefully the workout I did today will do me good.

Have scrapped the hst routine I was on as I cannot go according to such a specific routine at this moment. May try it again next year.