Why Do Deadlifts Hurt My Arms?
Deadlifts are a compound exercise that primarily targets the posterior chain, including the back, glutes, and hamstrings. However, it is not uncommon to experience arm pain during deadlifts, especially if the exercise is performed incorrectly. Here are some reasons why deadlifts may hurt your arms:
- Bicep tendinitis: Deadlifts require significant grip strength, which can put stress on the biceps. If the biceps are not strong enough, it can lead to tendinitis, causing pain in the front of the upper arm.
- Triceps DOMS: Deadlifts also engage the triceps, particularly during the lockout phase of the movement. Overexertion or improper form can result in delayed onset muscle soreness (DOMS), leading to arm pain a few days after the workout.
- Shoulder impingement: Poor shoulder positioning during deadlifts can cause the bones in the shoulder to rub against each other, resulting in impingement and pain in the outer upper arm.
- Elbow pain: Excessive grip strength or incorrect bar placement can put stress on the elbows, causing pain or numbness in the inner or outer elbow.
Related Questions:
- How to prevent arm pain during deadlifts? Use proper form, focus on grip strength, and gradually increase weight over time.
- What should I do if I experience arm pain during deadlifts? Stop the exercise, rest, and seek medical attention if necessary.
- Can I still do deadlifts if my arms hurt? It is not advisable to continue deadlifting if you have significant arm pain.
- What are some alternative exercises for deadlifts that minimize arm pain? Romanian deadlifts, kettlebell swings, and hip thrusts can target similar muscle groups without putting excessive stress on the arms.
- What equipment can I use to reduce arm pain during deadlifts? Wrist wraps, lifting straps, and gloves can help improve grip strength and protect the arms.
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