Alright, let’s talk about this deadlift shin thing. You know, when you’re pulling that heavy bar off the ground? Yeah, that one. Lots of folks get all worked up about hitting their shins. They say, “Oh, it hurts!” or “Am I doing it wrong?” Well, lemme tell ya what I think.
First off, don’t be a baby. Lifting heavy things ain’t supposed to be comfy. Now, I ain’t saying you should go outta your way to bruise yourself up, but a little bump ain’t gonna kill ya. Think of it like bumping into the kitchen table – happens sometimes, right?
- Your legs ain’t perfectly straight up and down. They got a bit of a slant to ’em.
- The bar, it’s gotta be close to your legs, real close. Like, almost touchin’.
- You gotta pull that bar straight up, not out in front.
See, if you’re keepin’ the bar close, like it should be, it’s gonna brush against your legs a bit. That’s just how it is. If you’re tryin’ to keep it way out in front, you’re makin’ it harder on yourself. You’re puttin’ all that strain on your back, and you ain’t gonna lift as much. And you might still bump your knees anyway!
Now, some folks say you should have your shins perfectly straight up and down. Like a flagpole or somethin’. Well, I don’t know about that. Everyone’s built different. Some folks got longer legs, some got shorter. You gotta find what works for you. Me? I just kinda bend over and pick the thing up.
If you’re hitting your shins real bad, like leavin’ big ol’ bruises, then maybe somethin’ ain’t right. Maybe you’re pullin’ the bar too far into you. Or maybe you’re startin’ with the bar too far out. You gotta start with the bar close to your legs, over the middle of your foot. Not way out in front, and not too close to your toes.
And don’t be jerkin’ the bar around. Smooth and steady wins the race, like my grandma used to say. You gotta pull it up in a straight line, not wiggling it all over the place. If you’re jerkin’, you’re more likely to bang your shins.
Another thing, wear some long socks or pants. Don’t go liftin’ in your shorts and expect your legs to be all pretty. A little bit of protection goes a long way. And don’t forget to warm up! You gotta get those muscles ready to work. A little stretching and some light lifts before you go heavy.
Now, don’t go changin’ everything all at once. Try one thing at a time and see what happens. Maybe move the bar a little closer, or focus on pullin’ it straight up. And don’t get discouraged if you still bump your shins a bit. It happens. Just keep practicin’, and you’ll get better.
So, there you have it. My two cents on this deadlift shin business. Don’t overthink it, just lift the darn thing. And if you bump your shins a little, well, that’s just part of the game. Just be strong and keep at it.
Tags: deadlift, shins, form, weightlifting, strength training, fitness, exercise
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