Avoid This Deadlift Mistake (NO TORN BICEPS!)
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- Опубліковано 10 лют 2025
- One of the most gruesome mistakes you can make when doing the deadlift results in a torn biceps tendon. In this video, I’m going to show you exactly what is causing the bicep tendon tears when deadlifting and more importantly how to make sure it doesn’t happen to you.
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Many people think that the exercise itself is the cause. This is not the case. Thousands of reps of deadlifts are performed every day around the world and very few of them result in a torn biceps tendon. That said, when two ingredients are in place the risk of tearing a tendon become significantly more likely.
These are the use of a mixed grip and improperly directing force into the bar through the arms at the top of the lift. Let’s look at the mixed grip first. This is a prerequisite for this injury because it places one of the hands in an underhand position via supination at the forearm. The reason this grip is used is so that someone with a weaker grip can have better grasp of the bar. The underhand provides stability by preventing the rolling of the bar out of the hands as it will with a traditional overhand grip.
That said, it also immediately activates the biceps more and places tension through the upper arm that doesn’t happen through the pronated side.
Next however, is where the combination of this and more tension along with stretch becomes the perfect recipe for disaster. When you start to reach the top of the movement the exercise becomes most difficult. You have probably seen people struggle to get through the top of the move and finish their hip extension. It is at this point that the person is likely to rely on other muscles to help get there. This is when the biceps is mistakenly relied on to try and curl the bar to the top. Big mistake.
Often times, the amount of weight being handled on the deadlift is far surpassing any weight that can be reasonably or safely curled by the biceps. Combine this with the additional stretch that gets placed on the biceps tendon at this very moment (as the arm goes from a more flexed shoulder position to a more extended shoulder position - thereby placing more stretch on the biceps in the process) and you quickly see why tears occur in the distal attachment most frequently at this point.
The best way to avoid this happening to you is to actively contract the triceps throughout every rep of the deadlift. Here is what that will accomplish. First, the contraction of the triceps around the elbow will reciprocally inhibit the action of the biceps and not allow it to contribute at the moment you do not want it to. You have essentially quieted the biceps and prevented it from administering tension into the bar.
The second benefit is that through activation of the triceps you are creating stability of the scapula due to the long head attachment of the muscle. This combined with the conscious activation of the lower traps, rhomboids and lats will help to stabilize the shoulder blade and provide more power through the lift by removing slack from the kinetic chain. It is simple to do and is something you can easily be aware of if you slip and forget to do so.
These and other advanced training tips is what training like an athlete is all about. If you are looking for a complete training program that shows you the fastest way to get gains, head to athleanx.com and look for the ATHLEAN-X Training Systems. Overlook nothing in your training and see how much more quickly you can take your physique to the next level of development.
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im 14 and deadlift 200.00lbs is that a lot?
@@the_rooster_s10 yeaaaaa mannnn tf is that, you should be lifting 50 pounds man 200 is way wya WAY WAYYY TOO MUCH
Sorry Jeff but today I'm too tired to do facepulls, please don't hurt my family
@@f0x106 now I lift 280
@@Someone-hs5yb lmfao
This is such an unbelievable channel. My father in law has been powerlifting for 15 years, but he always hurts himself because he only cares about the numbers and not the proper form. I have been working out with guidance from this channel for a little under a year now and I am in the best shape of my life. Jeff is so awesome at teaching the lifts themselves, but also the anatomy to not hurt yourself. Best fitness channel ever.
Nicholas Eikelberry I agree with you man
Those injuries will only feel alot worse as he gets older.. just look at Ronnie Coleman.. sad..
It's not really that difficult to stay safe in the gym if you're not a dumb fucking idiot to begin with
Dang, even Jeff's hair is cut.
Underrated
Nice 😂😂😂😂
You're god-tier for that comment.
Haha, nice
😭🤣🤣🤣 gold
Tomorrow on VShreds: How I tore my bicep, but I fixed my hair.
@gefloigle LOL SO great bro
Very accurate
V shred is a copycat channel , be he has a far better physique than Jeff and better proportions,
@@nealfrancis5083 Lmao
@@nealfrancis5083
Nope
Why is he wearing a shirt
Chaz254 fake news.
Advertising
So u won't beat off to him...
Wtf does the # on his shirt mean
24/7 365 days, think about it
*I needed that.. Having back day tomorrow. Thank you jeff. Much respect*
Hell yeah another Friday deadlifter. Best way to end the week
Hey good luck guys!
@@WhosDovahkiin Todays Thursday tho...
How do u make your letters more white than usual
@@dimitris1601 Bold format. Put the text between asterisks
you biceps will tear the barbell
I thought only chuck norris can do that
@@DMxMarine 😂😂😂
Cool
Make sense
Lol!
Would like it but it’s at 666
Ik San Ng joe can too
Would be pleased if you could make a video on "foot and ankle stability", a word from your side is what I really wait for.
Massive respect Jeff.
If it's because you might have flat feet, he's got a video or two on it already. 👍 that might help
Amazing timing. Been making gains on my deadlifts recently but always feeling pain in my underhand arm bicep. I was cutting sets short bc i knew something was off but didn't know how to fix it. Thanks again Jeff!...pretty sure you just saved my right bicep!
2:15 perfect timing between Jeff dropping bar and silent video.
Every night when Chuck Norris goes to sleep he looks under his bed for Jeff.
I nearly spat my coffee out reading that 🤣
Chuck didn't do his face pulls and now he lives in constant fear
Nice try, chuck doesn't sleep
for training advise hahaha
@@goodfella60 Only because he knows Jeff will get him if he does.
I had back pain after every deadlifting session. I started using the tips from this channel and for the last three weeks Ive been clearing a new max of 325lbs and I no longer have any pain. Thanx Athlean X
One of my greatest fears
Use double overhand grip and dont be on roids and its pretty much impossible
Don't juice, you'll never suffer this. Even if you force yourself pulling the weight with your arm
@Parv Parashar that's a nonsense fear.
Roids change the collagen structure of tendons. Becomes more stiff and has a smaller cross sectional area relative to natties.
Can someone explain how to transfer tension on to my triceps? I just don’t get it
Jeff is so knowledgable. Very wise. Much respect!
Dope hair cut Jeff...now you are looking younger than Jesse
stfu and pay attn to the info ya' douche bag
@@toddzickel2548 it's a comment section, not a place to share your notes with other viewers
@@ishaboy5090 stfu... I made a comment.. Under a comment section. Go F urself douche bag
Life saver. Will help millions. I hope they see this. I've seen so many people at the gym who pull with their bicep.
Avoid torn bicep: double overhand grip or hook grip all the way!
Unless you're competing in powerlefting
Hook grip ftw
@@abdurahmanrabea2637 I don't think most powerlifters use over-under, tbh.
@@HolTukIj a lot of competitors do use overhand grip you're right that's only because of the wraps. I think it depends on the competition and different other factors too
At a certain point of using hook grip I started worrying about long term effects on my thumb.
Thanks. I was watching gym fail videos and I saw several people tearing biceps. It put some fear in me. Now I feel comfortable with pulling heavy on the deadlift again.
Jeff's videos are so helpful
Makes total sense… had a SLAP and Biceps tenotomy surgery.. 4 months later, was eager to get deadlift technique improved with the gym coach using a 50Kg bar+ weight… he advised against having an opposite grip (pronated + supinated) and guided me to do an additional move toward the fully extended position.. by mistake I engaged my shoulders there!!
6 weeks later, I’m in medium pain and guess something needs to be fundamentally treated…
I’m saying that Jeff’s is spot on here…. And opposite grip is best when proper technique and weight are done
*Jeff with the most serious face* "You see guys basically humping the bar to get it up"
i died😂
Bro 😭😭😭😂
More like this please. Jeff’s videos on the powerlifting movements and their accessories are always good.
The second you said to lock out the triceps upon setup I thought in my head "I LOVE YOU JEFF" (No homo). The advice that comes out of your mouth is PURE GOLD! Thank you, you have probably single handedly prevented more injuries then any other trainer out there... Bless you and all that you do.
Thank you Jeff for this info on what I was doing wrong, now that I’m back getting after it!
I wish I had seen this a year ago because I did just what you said not to do in this video, and that’s how I hurt my right arm bicep, luckily it didn’t totally rip but it was bad enough to keep me away from deadlifts for the past eleven months! After rehab workouts and a lot of determination I’m feeling better now.
That new haircut though...
10/10
Been dealing with bicep issues for some time; I think you just nailed it for me. Great channel!
Anyone else catch him almost casually tossing the weight up and catching it? xD His eccentric was TOO strong
Erin McCrate yeah it’s light weight for demo purposes
Khonic I get that; it just made me chuckle :)
Woah a girl i am cumming
I did not even notice. What's the time stamp 😂
@@panama1942 simp
One of the few channels I legit learn something every single video. Bravo. 👏🏼👏🏼👏🏼👏🏼
You look younger with your hair going upwards
jeff with deadlift i had a 2 degree pulled ham when i was yunger im glad i saw this thanks man
Hi Jeff, Love your comments but I feel I need to respectfully disagree with you on this one. I have been bodybuilding for 45 years (61 now) ex stick insect, now 6 feet 5 , 260 lbs. Had many injuries mostly bike riding and running but I have had 2 distal bicep tears. The first one on my right arm. My bent rows were getting dangerously heavy at around 500lbs so I took Dorian Yates's advice (he tore his this way just after) and adopted reverse grip bent over rows and it helped isolate the lats better and let me reduce weight - was working well for a month or so. Then was using a 440 lb bar and within the first 3 inches of pickup - snap- tore the bicep of at the elbow attachment.
Then around 4 years later after being "lobster boy" with one big arm and the other rolled up, I was lifting a heavy structure straight armed- not bent over in the back yard (prob around 300 lbs) with my left arm and snap - did it to my one good arm! Both instances the snap was within the first 3 inches of the lift and was not trying to push it forwards.
So $20,000 of surgery later. I have 2 transplanted tendons from my right leg hamstring in my right arm (they intended to take 1 but concluded I needed more strength- was a bugger to learn how to walk again- my leg curls are now screwed) and 3 months later I received a dead persons Achilles tendon in my left arm (thank you sir). Yes I now have the famous Z shaped scars on both arms.
I really have learnt my lesson (I am a slow learner - as my 24 broken bones, 20 sprains, 5 hamstring tears, new partial left knee will tell you). While there is some truth in what you say, I challenge you to find a video of a distal bicep tear with the palm inwards grip. Every one is with the palm out and some were in the starting position as was both of mine. May I suggest the better recommendation is to use conventional palm inwards grip - just use wrist straps, do other grip exercises!
Both my tears happened in my mid 50's and I think its true to say that us old guys are more prone to it.
I never suggest this in gyms as what would some grey haired old guy know. Hope you don't take this as a criticism of your excellent posts. Regards
You're just weak
@Trenbolone lover lol
It would be awesome if there was a forum for all this. Where people can discuss problems and jeff can add info there as well. Please make this happen!!
Ayyy Jeff got his old hairstyle back 💦💦
I thought it was just him trynna low key send some shots at Vince😂😂
Your channel is the best, just can't beat it. I don't know a whole lot but I can tell you're absolutely right about things you talk about when you take the time to explain it to us. Every exercise I do I'll check your video on it just to make sure I'm not doing anything risky.
Most people probably don't need to use a mixed grip. Unless someone is competing or wants to go for their max, the double overhand will work. I'm often instructing beginners, who see the mixed grip online or on tv, but don't realize that for their goals and workouts the double overhand will be more than fine
You're right. People don't need to go super heavy on the deadlift, and can stuck with double overhand. But when I'm going for a 1RM, I can't hold it without mixed grip... And I don't even lift that heavy, 170kg. But still
true
One bit of advice: if you're doing multiple rep sets, quickly reset your grip at the bottom of every rep by pushing into the platform and tightening up. Or consider straps. Less advised: duct tape. Least advised: Super Glue.
I always go double overhand until my grip fails me, then I switch to mixed. My grip strength is increasing over time, and my lack thereof isn't hindering my progress on the lift. This has worked very well for me
Steve George Lol on the super glue. But I have used and trained clients with the quick grip reset tactic and I find that it works fairly well.
These kind of videos are what inspired me to become a trainer. I learn so much from way you apply your knowledge of the anatomy of the body to solve debated issues like this and I aspire to be able to use the same type of thinking to have an impact on the people I work with in the future.
He definitely looks like Robert Lewandowski now
Pranish Bhuju yup, now I see it
LOOOOL TRU
LOOOOL TRU
And Devil di Maria
more like di María ¡¡!!!!
Man jeff i love your channel its inspired me to start my own you tube journey and ive been in the gym 12-13 yrs now and as soon as i can save the money im starting classes to become a trainer thanks for all your hard work and know how its much appriciated
Early crew what's up don't we all love Jeff way of explaining stuff ??
Thanks for this! I've just started deadlifting and needed to see this. As someone else said previously is a "dead" lift. Keep the arms "dead"...
Steroids are also a huge factor. People take them, and their muscles get really strong really fast... However the tendons cannot follow, and then a tear happens. Aside from a few morons using horrific form you never really see naturals tearing their biceps, especially on curls...
Duca Moris I’m natural and I’ll curl so much That my arms feels like they’re gonna blow and haven’t hurt myself once. You’re 100% right the muscles grow too fast for the tendons
False
Tightness is also a factor. If you're not regularly stretching your muscles after a workout you're increasing the likelihood of a tear, and if you're lifting heavy all the time you'll get really tight muscles if you don't do enough mobility work.
not true ua-cam.com/video/nLQefKzMVjo/v-deo.html Jeff actually says here you should NOT stretch before a workout . Warmup yes , stretch no
I didnt know that, thank you for sharing. This explains a lot!
I didn't realize that a mixed grip DL would put a person at a bigger risk of injury. Thank you for explaining that.
Hook Grip! I never use the over under it feels uncomfortable.
This is one of the most useful videos you've done. Your explanation of the mechanics, the injury risk and the technique which reduces or prevents the injury are clear and applicable. Thank you.
Callum should have watched this before he messed up his career by tearing his bicep
Well, well he didn't exactly deadlift, when he tore his bicep.
Ya they were trying to curl that I think
Still the same concept for the year when the weight shifted because the other guy didn't do his part.
Or he should just have exercised some common sense instead of monkeying around for the likes.
Well he was curling not deadlifting
That's really awesome- a few weeks ago i kept watching biceps- tear- compilations. Ever since then i was executing my deadlifts very carefully, always thinkin' "...damn i hope Jeff is gonna make a vid on this really soon..."
Thanks Jeff!
*Need to know how to gain mind to muscle connection with my biceps. Noticed my forearm keeps taking my bicep pump and I'm struggling to isolate the bicep. Any info would be great!*
Jeff C did a video on that a couple weeks ago.
Try concentration curls.
@@tommyrosati9326 it shure does halp
So work on your forearms. If your first point of contact is taking over, it’s not strong enough to deviate the force of the movement elsewhere. Hardly anyone does real grip and forearm work. Don’t be hardly anyone.
Just bend your wrists back. This would take away the participation from the forearm.
Thank you jeff.. for your time and wisdom great work !!! I am from the Trinidad in the Caribbean and looking forward to join your program soon.
Jeff is so in shape, even his hair lifts.
Thanks Coach Jeff Cavalier! I start my FIRST deadlift session Tues with my personal trainer. I will remember to try these techniques in my training. Thanks again!
I did this and torn my left bicep and it was painful AF..
The surgery was even FAR more painful
You do great work, sir. You've prevented injuries (hopefully if lifters have watched this) and prevented us from seeing future bicep tear videos! Love the new, 'do.
Call me crazy but Jeff's triceps seem to bigger with every video
Jeff is the top of the league when it comes to fitness advice
I knew something was wrong... took me almost four minutes to recognize that he‘s wearing a shirt! 😂
How has Jeff not run out of topics? This channel has been awesome for years.
Do sprints build muscle in the lower body even if not maximally bracing the abs? My inner organs hurt like hell because l relax too much when sprinting l went from a 9.56 40-dash to 5.20
Awesome video Jeff. Just on time too. Keep up the good work. It's very much appreciated 💪
4:03 Basically humpin the bar to get it up. LMAO!
Great breakdown of such a common problem. Always thought that this issue needed more attention!
I had to close my eyes at 00:15
#MeToo
The second one he shows is even worse.
is the trap bar safer?
am i the only one skipping when he shows live vids of tearing by 10s?
yeah its fucking disgusting😂
Nope, you're not. I will love lifting until the day I die, but I will never watch lifting injuries. To me, they are some of the most brutal injuries to watch, because most, if not all, were preventable. I'm 35 and have dislocated my knee three times, with all requiring some form of surgery to repair the damage. Just thinking about it gives me the willies. Seeing lifting injuries gives me that same sick feeling.
@@haddenmiller4364 how did you dislocate it?
@@IosifStalinsendsyoutoGulag the first time I was 14. Took a charge from a guy who outweighed me by 60 lbs. The second time was in 2008 and also basketball related. Went to cut and it just popped out. Third time was in Afghanistan doing lunges not paying attention where I was walking and stepped on the corner of a bench.
@@haddenmiller4364ow... is it fully operational now?
What about push ups, pull ups, dips, planche can they tear until that bad?
Dont listen I want more tear compilations
Bruh
I want more snap city compilations so y’all don’t forget to go extra heavy
No pls no
Disgusting
Jeff, can you make a video sometime on what a week should look like for an athlete leading up to a meet or game? More specifically on lifting and conditioning.
So don't go too heavy and don't try to curl it, it's a deadlift.
dont go too heavy and deadlift doesnt make sense in the same sentence
he said too heavy not 1 rep max, multiple reps on a deadlift is not getting you anywhere unless you mean 3-5 reps "with your multiple"
Just do it overhand grip strapsless/strapson/hook. You are also gonna have less imbalances
Lol yeah let's all do 20 rep Deadlifts
yeah lets use the exercise that uses the most muscle in the body and not do anything
Very instructive, prevention is better than cure - I never thought of it like this.
How do I risk a torn chest peck when benching?
Don't bench ridiculous amounts of weight without warming up. Ideally always be in complete control of the weight and it will likely not be too heavy. You ALWAYS risk injury when you max out. Use proper form. Bench to the bottom of the chest with tucked elbows.
Great advice. The increased scapula stability mentioned here helps with the lockout as well.
the more jeff ages.. the more muscular he gets!!!
The curious case of Jeff Cavalier.
Great video as always. Well explained. I've been totally put off doing deadlifts with a mixed grip now (after watching previous videos and also due to a minor injury which has now gone) and focusing more on dropping the weight to improve my grip strength, keeping both hands the same. Good tip with the tricep focus too! Keep up the good work.
You think double over hand grip is the way to go in terms of safety and balanced strength?
2:50 = Jeff's face vein
That's how you know your vascular
Thank you for not blaming it entirely on the mixed grip, as many seem to do.
I never understand that logic. "oh, I can't lift the weight with my whole body, let try using just one of my arm."
I wish I knew of this Jeff fellow when I started my lifestyle change 5mo ago, but I I've watched maybe 4 videos and put what knowledge I gained to use. Thanks, Jeff! Great content 💪
Well.... I was going to deadlift today, don't know if I'm feeling now
Robert Billings Double over hand you’ll be grand.
Just listen to Jeff's advice, you'll be fine
Robert Billings stop being a bitch
you'll snap your back and never walk without pain again
Many things can go wrong with heavy dead lifts from the floor, an assorted amount of various hernias, torn biceps, pinched nerves and ruptured spinal discs.
Thanks for the tip. I’m really thinking about that so I can avoid Biceps Tear once I compete on the next power meet here in Dubai. Good thing you release this video to support my theory about avoiding the tear. Thank You Very Much.
Jason Genova tore his biceps once, that cost him the Mr.O title 2017.
With this knowledge I will be able to get to a new plateau. Thank you Jeff.
Hookgrip is the way to go
Only if you've been extensively coached on it.
@BalticFin fair enough. But the way I understand hook grip, if you don't know what you're doing, you could hurt yourself.
Reciprocately inhibit the bicep by engaging the tricep! Putting the science back in training. Excellent video Jeff!
Instead of Jeff's biceps tearing, his biceps will tear the barbell instead
Underrated
Another Great Video! This example really helps me apply golgi tendon reflex application to save the antagonist muscle in general. Thank you
Imagine jeff tearing his bicep while trying to show us how others tear it
Not possible!
Like that guy in the gun safety video who shot himself in the leg
How does the biceps tear gets fixed. You are really awesome man.
Am I the first one... I just took a screenshot saying no views
I did the same thing lol
@Charlie Chillin
Get a sense of humor, it's very cheap.
David Parker. Bruh get some gucci humor
@@wakwak7511
Hahahahaha good one dude.
Jeff - I haven't been able to find a video where you lay out a strategy/stretches or exercises in which could expel the pain someone may have in their back. The specific issue I as well as many others I have come across and met online is one of many things which we just seem to lay out to be - upper back/trap issues. I've had tons of physiotherapy done on me, a bunch of massage therapy as well but to no avail (this has been an issue for nearly a year now). I play soccer, ambidextrous for the most part though I do admit I dribble with my right foot primarily, which would mean I'm constantly hopping on my left leg. I believe this may have something to do with my issues. My masseuse states my erector muscles on my left side are extremely tight, my physio states my upper left trap seems to be the issue causing my upper left sided back pain. I've tried approaching a solution for both of these diagnosis' but to no avail - though I have received temporary relief. I even come home from soccer and on the same day, feel left medial delt pain, as if I had just been punched with 20 needles/shots in the arm. It hurts so much so that raising my arm so it is parallel to the ground is an extreme struggle/painful. I've tried adjusting how I sleep (the pillow I use + forcing myself to lay directly on my back rather than on a side) I have consciously made an effort to sit less, but when I sit to avoid leaning onto/sinking into one hip, I've tried trigger point therapies (rolling onto a small ball). I'm not sure what else I can do... I feel as if I'm withering away, and coming from a 27 yr old man, whos been an athlete his whole life it is very concerning, even just beyond the constant pain I experience day to day... Please, if anyone can reach out to me with a response I'd greatly appreciate it... I'm willing to do a skype session, phone call, or simply just exchange dialogue via messaging on a platform like UA-cam or Facebook. Thank you...
Thanks for ur abundance and knowledge Jeff always taking care of us
H
WOW!!!!!!! that was best analyses I have ever seen.
Or...just use straps.
@@jjwp-ql5rv if your form is bad you shouldn't be lifting weight that can lead to a biceps tear. Or any other injury for that matter
Was just talking with my friend about deadlift bicep tears the other day. Thanks for the video!
I swear to God that just a few days ago I had a muscle tear
Charlie Chillin oh fuck u I don't need ur god damn fucking opinion
DANG JOS right chest
DANG JOS yep
Kareem Elsawi how heavy you were going??? I sometimes feel like pulling my muscle on left chest always.
You use steroids?
Your videos have helped me so much, man. You won't believe it!
Good day to you, Sir Cavaliere.
Please, make a video about viable bar grips for bench press and deadlift and how to perform them properly.
Thank you!
Jeff, love your videos man. You are one of the very few fitness guys I watch on UA-cam and I get a lot out of your videos. Thanks for what you do👍
Thank you so much for sharing your knowledge!
Thanks Jeff been wanting to see your thoughts on this for a long time
Thank you Jeff, it was always my fear, so I didn’t use the mixed grip, now I’ll give it a try