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Deadlift: Niggle between shoulder blades.

  • 09-04-2013 6:26pm
    #1
    Mickery
    Registered Users, Registered Users 2 Posts: 91 ✭✭


    I've been very happy with my deadlift progress (straight bar and trap bar). I'm almost at the twice bodyweight milestone. However, recently I'm getting a niggle between my shoulder blades in the centre of my back. It's not very painful, it is uncomfortable and doesn't feel right.

    Is there anything in particular I could be thinking about in terms of form or stretching? For example, should my shoulder blades be pulled tightly together throughout the movement? I'm reading conflicting advice on this. I do keep my back straight.


Comments

  • #2
    Mickery
    Registered Users, Registered Users 2 Posts: 91 ✭✭Mickery


    An update in case anyone comes across this post in a search.

    Mark Rippetoe in his book Starting Strength 3rd Edition on setting up for a deadlift:
    "DO NOT try to squeeze your shoulder blades together in the back; scapular adduction will pull you down closer to the bar into a position that you cannot maintain with a heavy weight because that's not where your shoulder blades actually stay during a pull."


  • #3
    Mickery
    Registered Users, Registered Users 2 Posts: 91 ✭✭Mickery


    I've started so I'll finish this lonely thread. :eek:

    Mark Rippetoe on his forum Dec 2007

    http://startingstrength.com/resources/forum/showthread.php?t=7235&page=1

    "I do not coach a scapula retraction as a part of deadlift form. I focus instead on spinal position, which must be held in rigid thoracic and lumbar extension. It has been my experience that normal anatomical position is the best position for both the spine and the shoulders, since the traps are going to do the work of transferring force from the back to the arms anyway. A heavy deadlift will pull the scapulas out of retraction at some point during the pull, and they will end up where they would have been had they not been retracted in the first place."


    Lyle McDonald

    http://forums.lylemcdonald.com/archive/index.php?t-1692.html

    "Here's what my mentor said about rip's comments. basically we're saying same things: you should attempt to retract maximally toa void getting pulled out of position. how muc movement actually occurs is up to debate.

    ***
    There isn't that much movement to it" . . .

    "As far as strength goes, the better the ability to retract, the better off the lifter will be. Moment arms will be reduced and grip will be stronger. Safety - same thing, plus at the start, it is safer for the shoulders.

    If somebody starts at full (or close to it) they will get pulled out of it with any challenging weight, but it is trying to fight that tendency that reaps the benefits."



    Finally, what I take from all this is that you should keep the shoulder blades in a normal anatomical position. This takes a retracting force (although they are not retracted) because the weight on the bar tries to pull them apart. I think this is what happened to me. The heavy weights rip the blades apart, stretching them out, particularly when I'm fatigued.

    Don't let this happen.


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