How do you protect your shins when deadlifting?
Some say that shin scrapes are an expected consequence of deadlifting.
But the truth is that hurting your shins is a sign that you need to improve your deadlift form.
While deadlifts are a fantastic way to transform your physique or become a better athlete, there is more risk from deadlifting than taking a stroll in the park.
Improving your deadlift form is hard work, but the results are worth it.
Here are 15 actionable tips to help you perfect your conventional deadlift form:
How to Protect Your Shins During the Deadlift
This post intends to answer this vital question for all who deadlift and want to protect their legs.
#1. Take a Jump Stance
How would you stand if you were going to jump up as high as possible?
You would not take a very narrow stance with your feet close together.
And you would not use a wide stance with your feet spread far apart.
Your best position to jump as high as possible is with your feet hip-width apart.
Try it out.
Notice how far apart your feet are when you get ready to jump as high as you can.
That is your best stance for the deadlift.
This position will give you the most significant amount of power to push the floor when you begin your deadlift motion.
#2. Use Deadlift Shoes
Never wear running shoes for deadlifting.
You want the best flat footwear with hard soles to deadlift because:
- Deadlift shoes distribute the weight throughout your foot.
- Flat soles reduce the height between your feet and the floor, reducing the distance of your deadlift.
- Every millimeter reduction in how far you must deadlift the bar counts.
- Hard soles give you better stability, which results in better barbell control, and deadlift form.
Running shoes, on the other hand, have compressible soles that do not provide sufficient stability for deadlifting.
Running shoes are for running, not deadlifting!
Either get the right footgear or deadlift in socks.
Also, if you have any knee issues such as a torn or missing meniscus, (as I do), you must have the most stable shoes possible as soon as you start lifting weights, especially for squats and deadlifts.
Do Not Use Running Shoes for Deadlifting
So, get out of those running shoes and into the best deadlift shoes that you can afford.
Ruining your knees is not the goal of deadlifting.
Invest in a good pair of deadlift shoes, whether Chuck Taylor All-Stars or the Nike Romaleos 3 Xd Fitness Shoes.
Do not risk injury.
Ray Padilla, the 2013 USAPL NJ state powerlifting Champion and NPC Tri-State Bodybuilding Champion, does not have a meniscus in one of his knees.
Ray highly recommends and swears by the Nike Romaleos 3 Xd Fitness Shoes.
His motto is “No Meniscus, No Problem!”
Ray Padilla’s recommendation on how to avoid scraping your shins deadlifting among other potential injuries?
Get the right shoes!
Some of the best deadlift shoe options are:
Nike Romaleos 3 Xd Fitness Shoes
Nike Romaleos 3 Xd are the shoes I use for squats and deadlifts.
The Nike Romaleos 3 Xd is popular with strength and CrossFit training athletes, as well as guys like me who still want to be able to play catch with their grandkids!
Chuck Taylor All-Stars
Chuck Taylors are an affordable alternative instead of using your running shoes for deadlifts.
Of course, you can wear Chuck Taylors casually, for basketball or squats and deadlifts as many powerlifters discovered years ago.
See the 5 Best Shoes for Squats and Deadlifts: 2024 Buying Guide for additional details and options.
#10. Push With Your Legs, Do NOT Pull With Your Arms
Another way of saying the same thing, but that might resonate with you.
Think knee extension and not a hip extension.
If you initiate the deadlift with hip extension, you will try to pull the bar off the floor.
You will use your arms and back and try to pull the weight up, which is dangerous for your biceps and lower back.
The solution is to think of knee extension.
Knee extension is the leg press, as described above.
Instead of starting the deadlift with your hips, you start with your knees.
Pushing the floor from the middle of your foot will make it easier for you to deadlift.
Think of how hard you push the floor to do pushups.
You need to push the floor likewise to start your deadlift.
Stop trying to lift the weight without pushing against the ground first.
Powerlifter Alan Thrall Explains How to Prevent Bloody Shins when Deadlifting
#11. Deadlift Straight Up – Not Back
As the barbell rises, think that you are deadlifting in a vertical line off the floor.
You are not dragging the bar into your shins and pulling the bar back.
You are lifting, deadlifting the weight in a vertical line.
The vertical line is the shortest distance from your deadlift set up to standing upright with the weight.
#12. Drive Your Hips Forward When the Barbell Reaches Your Knees
The next phase of the deadlift is to drive your hips.
When the barbell reaches your knees, drive your hips forward.
This way, you will be using the power of your hips, back, and lats to straighten up while holding the weight.
Do not arch your back at the top of the deadlift.
Stand straight for a moment and then lower the bar.
#13. Lower the Barbell in the Same Way
Hip hinge and move your hips back till the barbell reaches your knees.
And then lower the barbell to the floor.
#14. Stop bouncing
Stop bouncing the barbell off the floor to use that momentum to get more reps.
The deadlift is a lift of dead weight off of the floor.
Not bouncing the barbell off the floor.
When the weight gets heavy, bouncing the barbell can lead to injury, such as lateral epicondylitis aka tennis elbow.
I know now because I did it, so you don’t have to.
Instead, lower the barbell, reset, and deadlift, as explained above.
See 5 Simple Steps to Stop Elbow Pain From Lifting Weights if your elbow is on fire.
#15. Practice Makes Perfect
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In your next deadlift workout, use light bumper plates to practice perfect deadlift form.
Bumper plates are the same size as standard 45-pound iron plates but are available in weights as light as 10 pounds.
As a result, bumper plates are an excellent tool to improve your deadlift form and prevent unnecessary injuries.
(Note: To learn about the advantages of bumper plates over cast iron, what to look for, and the best choices on the market in 2024, see:
The Best Budget Bumper Plates for Your Home Gym: 2024 Buying Guide)
Great deadlift form is how you avoid bruising your shins while deadlifting.
Deadlifting every day can help you work on your form.
While you can deadlift light weights every day you train, you cannot go heavy every day.
Daily heavy deadlifts will be too much for your central nervous system to handle.
See how to Deadlift Every Day Without Burning Out or Hurting Yourself so you can fine-tune your deadlift form.
How to Protect Your Shins When Deadlifting – Wrapping Up
Scraping your shins on the deadlift is painful and can result in bloody limbs.
Learning how to deadlift with great form is the best protection for your legs.
As well as avoiding the risk of other common deadlift injuries.
Perfecting your deadlift form should be your goal, not how much weight you can deadlift.
Even if you do not deadlift heavy, you still gain many health and fitness benefits from deadlifts.
I lost 75 pounds in 6 months just from real food, squats, deadlifts, and pushups.
And believe me, at 65 years of age with a torn meniscus, I do not deadlift heavy.
This post gives you 15 actionable tips to protect your shins when deadlifting.
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