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Thread: Rear Deltoid Tear Deadlifting

  1. #1
    Join Date
    Jun 2017
    Posts
    16

    Default Rear Deltoid Tear Deadlifting

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    Bio: 31 years old, 6'1", 225 lbs bodyweight, right handed. I have been doing a novice linear progression since December 2016. Current work sets: Bench: 250 lbs / Squat: 350 lbs / Deadlift: 402.5 lbs. Currently still making slow gains under the advanced novice program. Have been injured twice and done Starr rehab for pectoral tears when bench pressing due to scar tissue from old injuries.

    Issue: Felt a good muscle belly tear (although no black and blue marks yet) in my rear left deltoid this morning on the 3rd rep of a 402.5 lbs deadlift workset that felt good otherwise. Was using the hook grip (same as I always use for deadlift). What exercise would anyone recommend for Starr Rehab--deadlifting, or something else (ex: barbell row etc), or a combo of exercises in a particular progression?

    Much obliged.

  2. #2
    Join Date
    Jun 2017
    Posts
    16

    Default

    Two-week update for anyone in the future with a similar issue:

    I attempted Starr Rehab with barbell rows as the main exercise. After a week, I threw in light progressively increasing deadlifting sets of 5 reps after the rows and got up to 315 lbs for a set of 5 with no pain. 10 days after the injury I attempted body-weight pull-ups and felt immediate and sharp pain in the injured location and had to stop after 4 reps. I am a pull-up specialist (pull-up work sets before my injury were 3 sets of 5 reps at body-weight +90 lbs) so I thought that body-weight would not be a problem as I felt zero pain with barbell rows at 135 lbs and deadlifts at 315 lbs. I think lat pull-downs would have been a more effective Starr Rehab exercise than rows for my particular injury but I have no lat pull-down machine, so I will continue with rows and try body-weight pull-ups again in a week.

    Deadlifted a work set of 402.5 lbs for 5 reps this morning, which was 2 weeks to the day after the original injury. Felt some pain on the third rep onward but pushed through. I think I have a form issue with my deadlift starting position that potentially caused the original injury...I started the lift with my shoulders too far in front of the bar, which caused undue stress on my deltoids and lats in order to keep the bar pushed back against my shins on the way up.

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