I've cut my shins deadlifting twice now.

[riverrock]

For the past 2 workouts (Back workout), I have cut my shin deadlifting as the bar grazed heavily off it as I went for one rep max lifts. Its not at all hygienic having a cut, running to get a band-aid, and then training on with a blood marked tracksuit.

What would you recommend I wear to allow me to avoid this? Would putting a bandage around my shin help?

 

[ceo]

wrap em.

 

[riverrock]

wrap em.

With normal bandages that you would buy in any pharmacy?

Have you ever seen/heard about people cut themselves before when Deadlifting?

 

[Powerbuilder333]

Soccer socks (knee high) might help.
Altering you lifting technique might be a better way to avoid the problem. The bar really shouldn't make skin contact until it reaches the knee area.

 

[ceo]

Altering you lifting technique might be a better way to avoid the problem. The bar really shouldn't make skin contact until it reaches the knee area.

This would be the best.

Wraps, like a 4" Ace wrap. If you use wraps for your knees in squats...like those.

But I agree on the technique. Study your form. I don't have this problem myself. No contact until knees.

 

[riverrock]

I'll get a friend to make a video on him mobile phone (cell-phone!) next week and I'll have a good look at my deadlifting from it. In the meantime, I'll wrap up the shins. However, if you look at videos on YouTube of deadlifting competitions, its not unusual to see athletes having their shins completely wrapped.

 

[Tagio]

sounds like you're not getting set up right, so the bar is swinging in toward your center of gravity when you pick it up and whacking you. definitely a form issue, you dont see people whacking their shins at PL meets, olympic lifters will drag the bar up the shins sometimes with light contact which can rub them a bit raw but not like you need to go get a bandaid and stop the bleeding

 

[Tagio]

well re-reading this it really depends on what 'heavily grazed' means. some contact is normal if the bar is kept close to the body where it belongs but if it's starting in front of you too far when you begin the lift, the 'graze' might have a bit too much bite to it. i'm sure you'll be able to see what's going on more when you watch yourself on video

 

[deathdroprob]

Dude your from England.
English All play soccer
Its all you do
Soccer Players wear shin guards.
Simply Aply this rule to your deadlifts.

Case solved

 

[AAP]

Stop doing deadlifts. Duh!

 

[riverrock]

Dude your from England.
English All play soccer
Its all you do
Soccer Players wear shin guards.
Simply Aply this rule to your deadlifts.

Case solved

Shin guards - LMFAO!!!!!

AAP - I'll stop Deadlifting the day they put me in a box and send me 6 foot under!!!

I'll analyse the video next week. I think it could be a simple issue like foot positioning, but I'll keep everyone informed.

 

[DaveTSI]

your knees are probably out over the bar too far when you set up. your should be as close to the bar as possible without touching it when starting. You want your shins as close to 90*(perpendicular) to the ground as possible. You probably need to raise your ass slightly and sit back futher, do it in a mirror from the side and youll see what i mean. You shouldnt be grinding up the skin on your shins at all, if you are its a technique problem.

 

[AirWolf]

The bar always grazes my shins when I put any sort of weight on it. I think its pretty common to rub the skin raw if you don't cover it up w/ something. Personally, I just wear knee high football socks and athletic pants whenever I'm dl'ing. Seems to keep the wear on my legs pretty minimal.

 

[NJL52]

Unless you have ridiculously long legs, scraping your shins that bad means you have bad technique. I scrape my shins but never bleed and I'm a long legged mofo.

 

[riverrock]

your knees are probably out over the bar too far when you set up. your should be as close to the bar as possible without touching it when starting. You want your shins as close to 90*(perpendicular) to the ground as possible. You probably need to raise your ass slightly and sit back futher, do it in a mirror from the side and youll see what i mean. You shouldnt be grinding up the skin on your shins at all, if you are its a technique problem.

I was thinking that as well. I was concerned that I wasn't sitting back enough. I'll know for sure early next week when my next DL session comes around!

 

[chazk]

Stop doing deadlifts. Duh!

No don't stop.
deads are the best excersize , i suggest lowering the weight and working up/
start with 225 for a set of 10 then 315 ,405 and so on
when you start to loose the form drop the weight a little and see whats going on.
when I dead the bar drags my leg below the knee slightly then above the knee swings in for the projection.but never cuts anything

 

[riverrock]

No don't stop.
deads are the best excersize , i suggest lowering the weight and working up/
start with 225 for a set of 10 then 315 ,405 and so on
when you start to loose the form drop the weight a little and see whats going on.
when I dead the bar drags my leg below the knee slightly then above the knee swings in for the projection.but never cuts anything

As I mentioned earlier, I'll stop Deadlifting when they put me in a box! Then I'll start Deadlifting in heaven! I'll be able to call on all kinds of supernatural powers then! I'll even come back as a ghost every so often with the sole purpose of frightening the boys in my local gym! They'll be walking home some night and I'll just jump out and go "wooooooooooooohhhh"!!!!!!

I thin you're right about having to drop back at times. I see guys "squatting" and they miht as well be at home watching something on the television. The weight is too much and their form is awful. However, my actual Deadlift completion has always been good. I just cannot understand why i allowed myself to get cut. I've got a bit mor eunderstanding now though.

Finally, does anyone in USA understand Kilos? Is it written on the plates? If I go to America in the summer, I'll bring my gear, but I my also have to bring my calculator!

 

[SouthernLord]

I think cutting your shins when you pull is more of a limb length and lever thing. Your set up has a lot to do with it as well. I always rub my shins and I pull with spot on form. I have been told that I am built to pull (long arms,legs, and short torso). I rub them even worse when I pull sumo. I have had to actually pack my bloody shins with chalk to keep blood off the bar at my training partners request. It shouldn't be a problem with light weights, but when the bar gets heavy you will pull more into your body and get cut up. You should be proud of your scarred up shins. They are a sign of Hard Work and Toughness.

 

[AAP]

As I mentioned earlier, I'll stop Deadlifting when they put me in a box!

Make sure you order a box big enough for that wide waist and squarish ass they are giving you.........

 

[b fold the truth]

Make sure you order a box big enough for that wide waist and squarish ass they are giving you.........

Yeah...I'm going for that girlish hourglass figure anyway...

 

[b fold the truth]

For the past 2 workouts (Back workout), I have cut my shin deadlifting as the bar grazed heavily off it as I went for one rep max lifts. Its not at all hygienic having a cut, running to get a band-aid, and then training on with a blood marked tracksuit.

What would you recommend I wear to allow me to avoid this? Would putting a bandage around my shin help?

I have scars on my shins, both, from 10 years of heavy deads. They bleed, I just let it run down my legs. Thats what black socks are for.

With light weight I won't hit my shins at all...but when I get a little crazy and start using heavy weights...I'll almost always notice some blood running down my legs when set the bar down.

 

[beerdrinker]

And there you have it. One school says if you hurt something lifting, you are obviously doing it wrong. The other says wear those bloody shins like a badge of honor.

I usually get a scrape at the top of my shins, but I don't bleed.

 

[Tagio]

olympic lifters set up with shins touching the bar or a hair away, and a mark rippetoe uses 'drag the bar up the legs' as a coaching cue to teach the deadlift. so contact with the shins is not necessarily a form error

 

[DaveTSI]

right, contact isnt an error, but blood and torn flesh is.

everyone is built differently and it may happen to some depending on upper/lower leg length, arm length and so on. But most of the time if this is happening to you your form could be better

 

[abolish the weak]

If it scrapes your shins then your doing them right. My guess is your going almost all back and not legs on the exercise, try going almost all legs until you get to the knees, it'll help keep the bar from digging into the shins so much

 

[b fold the truth]

excuse my typing, arthritis.

I set up the bar so that it touches my shins or close to it when I grab the bar. Long arms, 290 lbs, 6'2"...whatever levers that sets me up for.

 

[sonokrypton]

If you do not like to wrap shins and get annoyed with guards, use baby powder on your shins. It acts as a lube, rub it over shins with fore-arms not hands as you will loose grip. It will not stop the contact but will lessen the skin tear. God this sounds like it should be in a different forum. Lol. Good luck.

 

[tropo]

Shin guards - LMFAO!!!!!

AAP - I'll stop Deadlifting the day they put me in a box and send me 6 foot under!!!

I'll analyse the video next week. I think it could be a simple issue like foot positioning, but I'll keep everyone informed.

Now that's positive thinking.

Good luck!

I'll put money down you'll stop long before you die.

 

[tropo]

For the past 2 workouts (Back workout), I have cut my shin deadlifting as the bar grazed heavily off it as I went for one rep max lifts. Its not at all hygienic having a cut, running to get a band-aid, and then training on with a blood marked tracksuit.

What would you recommend I wear to allow me to avoid this? Would putting a bandage around my shin help?

What bar are you using? There's a lot of cheap bars around with nasty, sharp knurling. A good olympic bar usually has a smooth area around about where your shins are positioned in the deadlift.

Another good solution is the Hammer Strength (or other brands) deadlift machine. Easy parallel grip with no bar around the shins to worry about.

 

[riverrock]

Some outstanding replies above and I really appreciate it guys.

sonokrypton: The isea of using baby powder. I've never heard that one before, but it makes a lot of sence. however, I'll put it on in the car before I go into the g. Otherwise everyone in the changing room would think I was some kind of nutter!

tropo: The bar itself is your standard olympic bar, so no problems there.

b fold the truth: At least its not me. I've seem your pictures and you're a beast of a man! you must be doing something right!

I'll try and get the software to allow me to transfer the video from my phone to a PC and I'll post a link, but I cn't promise anything on this one as I need to find someone with the CD first as I can't find mine!

 

[super_rice]

I've cut my shins deadlifting twice now.

You'd better go home then, don't want to ruin your leg modelling career.

All kidding aside, if you are experiencing significant scraping, more than likely you are pulling with only your back or pulling too soon. Be more patient with the bar and use your legs to initiate. You can also put strips of athletic bandage vertically on your shins or wear long socks, but the technique fix is probably better.

In other words, set up more like a clean/snatch pull or RDL rather than a stiff legged deadlift, and pull with your legs.