Deadlift/squat: should I spread or pinch together the shoulder blades? What can happen if I got it wrong?
7 min read
Asked by: Shalonda Coleman
Should you squeeze your shoulder blades together when deadlifting?
SPREAD YOUR SHOULDER BLADES, DON’T SQUEEZE THEM TOGETHER
This is exactly what you DON’T want to do while deadlifting. When you squeeze or retract the shoulder blades together, you engage the rhomboid muscles. The primary focus of the rhomboids is to serve as scapular stabilizers.
Should I pinch my shoulder blades?
Pinching your shoulder blades together (forcefully retracting your scapulae) is a cue meant to help you do a number of things, including: Put the shoulders in a safer position. Reduce the lifts range of motion (ROM) Utilize the right muscle groups (notably the lats) for a stronger, safer press.
What does squeezing shoulder blades together do?
1). It is the foundation of the shoulder joint and holds it in place on the body. Our exercise this month is called Shoulder Blade Squeeze, which focuses on drawing and squeezing the shoulder blades together. This exercise works particularly the central muscles of the back called the Rhomboids (Fig.
Should you roll your shoulders back when deadlifting?
The shoulders at the top of the deadlift to try and emphasize lockout is an indicator that someone is not setting their shoulders before they pull this shoulder roll is unnecessary.
Should scapula always be retracted?
Why is scapular retraction important? Being able to retract your scapula is important because protracted scapulae make it difficult to move your shoulder joints well. Protracted scapulae make it hard to lift your arms out to the side.
Can deadlifts hurt your shoulders?
This means that when you deadlift 500lbs, the entire load is transmitted through the ligaments and tendons, and thereby to the muscles of the rotator cuff, as well as the biceps and triceps, which also traverse the shoulder joint. Your bones are not hooked together.
How do you pinch your shoulder blades together?
Standing Scapular Pinch
- Stand up straight. Raise each arm up to the side, bent at 90-degree angles with palms forward.
- Squeeze your shoulders back, pushing your shoulder blades toward each other. Hold for 5 seconds.
- Relax. Repeat 5 times, or as instructed.
Where should your shoulders be during a deadlift?
The most optimal position to start the conventional deadlift is by having your shoulders either directly in line or slightly in front of the barbell. You can understand your shoulder position better if you take pictures or videos from the side and then draw a straight line down from your shoulders to the floor.
Should you shrug during deadlift?
The trap muscles also experience a lot of tension during deadlifts. So, some people wonder whether doing shrugs will help the deadlift. Here’s my quick answer: No, shrugs do not help deadlifts because, during deadlifts, the shoulders are never shrugged up when standing in an upright position.
How do you not lift your back when deadlifting?
Corrections to Prevent Pain with Dead Lifting
- Avoid rounding your back forward as you lower the bar. Don’t lean backwards at the top of the lift. …
- Relax your shoulders; don’t try to shrug the bar at the top.
- Don’t bounce the bar to build momentum. …
- Keep the bar close.
How should I set my shoulders for deadlifts?
The most optimal position to start the conventional deadlift is by having your shoulders either directly in line or slightly in front of the barbell. You can understand your shoulder position better if you take pictures or videos from the side and then draw a straight line down from your shoulders to the floor.
How do you squeeze LAT deadlift?
When you’re deadlifting for a big deadlift, you want to engage your lats by pulling them back and down, towards your butt. This requires that you externally rotate your shoulders, relax your arms and traps, and brace your abs hard. This helps to keep your back flat even when moving near-max weights.
How do you not lift your back when deadlifting?
Corrections to Prevent Pain with Dead Lifting
- Avoid rounding your back forward as you lower the bar. Don’t lean backwards at the top of the lift. …
- Relax your shoulders; don’t try to shrug the bar at the top.
- Don’t bounce the bar to build momentum. …
- Keep the bar close.
Where should you feel sore after deadlifts?
Soreness at the low back as opposed to the glutes and hamstrings after deadlifting is a major indicator of an inefficient pattern of movement. This altered pattern is very common and results in episodic back and/or hip pain.
What injuries can deadlifts cause?
Despite the fact that the deadlift exercise seems to cause the majority of powerlifting injuries,6 8 there is only a limited amount of research reporting the occurrence of specific injuries. However, four deadlift-related studies described fractures, muscle ruptures, various low back injuries and meniscus tear.
Should your back hurt after deadlifts?
It is quite normal for athletes to have low back pain when they deadlift or afterward. This doesn’t mean that your back is going to explode or that you’re injured. Ideally, we want our athletes and clients feeling soreness in their lower body when they train the deadlift.
Can deadlift break your spine?
While the deadlift may not be damaging to the discs of your spine, if you have areas of concern that involve your lower back, you should train with extreme caution at all times. To avoid extra strain, limit the shearing force, or force that is applied to your spine at an angle, as much as possible.
How long does it take to recover from a back injury?
Most people with back strains and sprains have a full recovery with treatment within 2 weeks.
Can deadlift cause slipped disc?
Weightlifters commonly damage the discs in their spine simply by straining their backs. Lifting with your back muscles more than your leg muscles are a very common way to injure the back. Deadlifting is the most common exercise that leads to herniated discs.
What happens if you deadlift wrong?
Getting It Wrong
The deadlift places significant stress on your back. If you perform the exercise wrong or use a weight that is too heavy and compromises your technique, you increase the risk of hurting your lower back. Don’t shrug your shoulders at the top of the movement when you perform deadlifts.
Did I pull a muscle or slipped a disc?
While pain in your mid-back may be related to a disc, it’s more likely caused by muscle strain or other issues. Your symptoms feel worse when you bend or straighten up from a bent position. Movement can increase pressure on the herniated disc and the surrounding nerves, causing symptoms to increase.
How long does deadlift pain last?
The Healing Process
An initial 48- to 72-hour period of intense pain will usually give way to the discomfort that gradually diminishes over the following week or two; I know this first hand.
How do I know if I injured my back deadlift?
Back Pain After Deadlifts
- Severe headache, blurred vision, or loss of vision.
- Difficulty controlling bowel or bladder.
- Numbness or shooting pain down both legs.
- Changes in sensation around the genital region.
How many reps should I deadlift?
Higher reps generally contribute to building muscle. Most powerlifters will train with anywhere from 1-8 reps, but when training specifically for strength, the general rep range is 3-5. Bodybuilders and people who want to add muscle to their backs usually stick to doing 8-12 deadlifts and sometimes more.
How long does it take to recover from deadlifts?
Take at least one day of rest after doing deadlifts before returning to the gym to do them again. This does not necessarily mean you can’t exercise, just that you want to rest the muscles you previously targeted with deadlifts.
What should I eat after a deadlift?
“Following strength training, it’s important to consume protein in combination with moderate carbohydrate.”
Carbohydrates
- chia seed pudding.
- crackers.
- fruit (berries, apple, bananas, etc.)
- oatmeal.
- quinoa.
- rice cakes.
- sweet potatoes.
- whole grain bread.
Should I stretch after deadlift?
Especially the biomechanics of a deadlift. It's good to work on the hip hinge as you work on your hamstring. Flexibility. Eventually you won't even need the strap. You can get rid of it all together
