Why Your Elbows Hurt During Deadlift: Common Injuries and Mechanical Issues

Written by: Nurudeen Tijani (Wellness and Pain Relief Fitness Coach)

I've been lifting for ten years and have personally experienced and overcome elbow pain from deadlifting.

In this article:

I’ll explain the causes of this issue and suggest alternative deadlift exercises you can try.
I’ll also share treatment exercises and a detailed program to fix and prevent elbow problems.

Quick and Helpful Resources for "Deadlift Elbow Pain"

Treatment Exercises: If you're looking for exercises to fix "elbow pain from deadlifting," check out this post and photos: "Elbow Pain Treatment and Relief Exercises." I demonstrate simple exercises to address elbow injuries using self-myofascial release (SMR), a highly effective treatment for muscle and tendon pain.
Comprehensive Guide: For a complete guide on elbow pain from weightlifting, read this article: Elbow Pain: A Helpful Guide for Lifters. In the post, I cover everything I’ve learned about elbow pain during my ten years as a bodybuilder and pain relief fitness coach. You’ll find explanations of root causes, general causes, common elbow injuries, elbow anatomy, exercise mechanics, pros and cons of treatment options, and an in-depth FAQ section. At a minimum, I encourage you to check out the FAQ—it’s packed with valuable information.
Fast Relief Program: For an easy-to-follow video course to fix "elbow pain from deadlifting," consider the TitaniumPhysique program. It’s the fastest way to eliminate and prevent elbow pain. In the program, I teach self-myofascial release (SMR) exercises to provide instant elbow relief. This program is used by athletes and bodybuilders, with 98% user satisfaction.

Ready to begin? Yes, I'm ready to heal my elbow .

Injuries That Cause Elbow Pain During Deadlift

Here is a list of tendon injuries that can cause discomfort during the deadlift.

Based on my experience, I’ve listed these injuries in order of most to least common among athletes and gym-goers who deadlift.

Follow the links below to learn more about each specific condition.

Golfer's Elbow (pain at the inside part of the elbow): Golfer’s elbow, or medial epicondylitis, involves inflammation of the medial elbow tendon. Performing a mixed grip (one hand underhand, one hand overhand) deadlift with muscle restrictions or imbalance can exacerbate this condition, leading to pain at the inside of the elbow. Learn more about golfer's elbow.
Tennis Elbow (pain at the outside part of the elbow): Tennis elbow, also known as lateral epicondylitis, occurs when tension and strain lead to overload and irritation of the lateral (outer) elbow tendons. Restricted wrist flexor muscles during deadlifts often contributes to this discomfort. Learn more about tennis elbow.
Brachioradialis Tendonitis (pain at the outside part of the elbow, near the forearm and triceps): This condition involves irritation of the brachioradialis tendon, often caused by repetitive pulling motions during deadlifts. Pain typically manifests near the outer elbow but is distinct from tennis elbow.
Distal Bicep Tendonitis (pain in the lower biceps near the elbow): This injury stems from inflammation of the tendon connecting the biceps to the elbow. Overextending the arms or pulling incorrectly during deadlifts can increase the risk of this condition. Learn more about distal bicep tendonitis.
Brachialis Tendonitis (pain at the crease of the elbow): Brachialis tendonitis affects the tendon of the brachialis muscle, located at the front of the elbow. It often occurs when performing heavy deadlifts without adequate warm-up or with restricted muscles, leading to pain at the elbow crease. Learn more about brachialis tendonitis.

Tip: All of these injuries are self-treatable if addressed early. Recognizing the symptoms and taking a holistic approach—treating the entire arm, including the forearm and biceps—can fix and prevent these types of elbow injuries during deadlifting.

Ready to get started? Yes, I’m ready to eliminate pain .

Deadlift Specific-Issues and Elbow Mechanics That Cause Pain

This section explains specific deadlift factors that can impact the elbow.

Keep in mind that although the factors below are unique, for most people, the underlying cause of discomfort remains the same: muscle stiffness.

When muscles are pliable and flexible, many of these issues become less significant.

Type of Grip: Mixed Grip (one hand underhand, one hand overhand): This grip often exacerbates elbow pain by placing uneven stress on the forearm muscles and tendons, especially if muscle imbalances are present. Double Overhand Grip: This grip minimizes imbalances but can strain the forearms at higher weights. Hook Grip: While reducing reliance on the fingers, this grip can cause thumb discomfort and strain if not executed properly. Grip Width: Using an overly narrow or excessively wide grip can place unnatural stress on the elbow tendons, increasing the risk of injury.
Type of Deadlift: Conventional Deadlift: Places significant stress on the entire posterior chain, with grip mechanics playing a crucial role in elbow strain. Sumo Deadlift: The wider stance can reduce strain on the lower back but may increase stress on the forearms and elbows due to altered grip angles. Romanian Deadlift: Often performed with lighter weights, this variation emphasizes hamstring activation and may lessen elbow strain compared to heavier deadlifts. Trap Bar Deadlift: The neutral grip of the trap bar can be easier on the elbows compared to a barbell deadlift.
Type of Equipment Used: Barbell vs. Dumbbell: Dumbbells allow for a more natural range of motion, reducing strain on the elbows. Trap Bar or Hex Bar: Provides a neutral grip, reducing stress on the forearm tendons. Smith Machine: While providing stability, this machine may restrict natural movement, increasing the risk of elbow discomfort. Thick vs. Thin Bars: Thicker bars require greater grip strength, which can overload the forearm tendons, particularly during heavy lifts.
Bar Path: Following an improper bar path can force the elbows into unnatural positions, increasing tendon strain. Proper alignment is key to avoiding unnecessary stress.
Overall Tendon Stress: The deadlift is a compound exercise that significantly strains the forearms and biceps. Excessive load or improper form can lead to tendon inflammation and pain in the elbow.
Weight Load and Joint Compensation: Lifting heavier weights than your joints can handle often leads to compensations, such as over-recruiting the forearms and elbow tendons, resulting in discomfort or injury.
Misalignment of Weights: Uneven weight distribution on the bar can force one arm to compensate, increasing strain on the elbow of that side.
Type of Workout Program: Overusing the same deadlift variation or failing to include accessory work for grip and forearm muscles can lead to overuse injuries.
Pain at the Front Crease of the Elbow: This discomfort can result from overloading restricted biceps, particularly during the lockout phase of the deadlift.
Poor Grip Form: Misaligned hand placement on the bar can create uneven pressure on the forearm and wrist tendons, leading to imbalances and increased strain on the elbows. This is especially problematic during heavy lifts, where even minor misalignments can amplify the risk of irritation or injury.

Tip: By improving muscle pliability with SMR exercises, most of these issues resolve themselves. The TitaniumPhysique program can help you achieve pliable muscle.

Ready to get started? Yes, I'm ready to eliminate pain .

Deadlift Alternative Exercises to Avoid Pain

This section provides alternative exercises to the deadlift that target the same muscle groups, including the lower back, hamstrings, glutes, and supporting muscles, while minimizing stress on the elbow tendons and avoiding existing conditions like golfer’s elbow.

You can find instructions of the exercises below on the JEFIT exercise library.

Hip Thrusts: Hip thrusts primarily activate the glutes and hamstrings with less strain on the lower back and elbows. This exercise is particularly helpful for isolating the posterior chain without the grip and alignment challenges of a traditional deadlift.
Glute Bridges: Glute bridges focus on the glutes and core stabilization while avoiding the need to hold weights in your hands, reducing the risk of tendon strain. They’re a great alternative for individuals recovering from elbow or grip-related issues.
Hyperextensions (Back Extensions): Hyperextensions strengthen the lower back and glutes without involving significant grip strength. This makes them a safe option for those experiencing pain in their elbows or forearms during deadlifting.
Good Mornings: Good mornings are an excellent alternative to target the hamstrings, glutes, and lower back. While grip is still involved, this exercise can be performed with lighter weights or a barbell on the shoulders, reducing strain on the arms.
Romanian Deadlifts (RDLs): RDLs focus on the hamstrings and glutes with controlled movement. Using a lighter load and focusing on proper form can help reduce strain on the elbow tendons compared to a traditional deadlift.
Sumo Deadlifts: Sumo deadlifts utilize a wider stance, engaging the inner thighs, glutes, and hamstrings. The reduced range of motion and altered grip placement can lessen strain on the elbows while still working the posterior chain effectively.

Additional Tips to Avoid Pain

Tip #1: These alternatives can complement or replace deadlifts in your workout routine, allowing you to target the same muscle groups while reducing the risk of injury. They’re especially useful if you're dealing with pain or discomfort in the elbows.
Tip #2: To avoid pain, stretch between deadlift sets to keep the forearm muscles lengthened. Stretching helps relax tight muscles, reducing tension on the tendons. A quick 15–30 second stretch during rest periods is sufficient. Recommended stretches include forearm flexor and extensor stretches. Here’s an example demonstrated by Hinge Health. While stretching may provide temporary relief, it does not address underlying issues like muscle restrictions, chronic inflammation, or magnesium deficiency, which can contribute to deadlift elbow-related pain.
Tip #3: Perform self-myofascial release (SMR) exercises the night before your deadlift sessions. SMR helps release tension in the forearms, improving flexibility and reducing the risk of injuries like golfer’s elbow.

For a simple-to-follow video course to eliminate pain, check out the TitaniumPhysique program.

Ready to take the next step? Yes, I’m ready to eliminate pain .

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