Back Rounding in Deadlift, How to Stop it? Or perhaps it’s like that from how I've been deadlifting. my workout buddy said my upper back rounded too much. In the image above, the kid is rounding his lower back. Gym Professor 354,286 views Thanks to the band, your deadlift is now stable, safe, and no longer a joint-crumbling eyesore. But rather, I want to look at this from an efficiency standpoint and how we as powerlifters can create the most optimal position for force production. Press question mark to learn the rest of the keyboard shortcuts. #4: When beginning to learn to deadlift, start with the hex bar (also known as a trap bar). If your back is holding a good position but you’re still having trouble locking out the deadlift, then we need to get your hips stronger at that top part of the lift. Log In Sign Up. They train to lift like this, and lift strong like this. Close. A lot of times you look at these elite lifters who pull with a somewhat rounded back, but if … No electricity feeling, no sharp pain. Thing is, you know you are weak in extension and/or lumbar stability...so do some extra work for that. This risks back-rounding. I recommend that you don't wear shoes when you deadlift, unless the shoe soles are flat and so thin that it equals to lifting barefoot. Start recording your sets from the side on video. I re-injured it twice after that with lighter weights (stupid, I know). One thing I noticed which may be causing part of the issue is that when I do the last part, squeezing the chest up, my legs push the bar, making it travel forward. Eddie Hall's Deadlift Training and Tips, featuring the Deadlift Deadener and the 463kg World Record - Duration: 5:37. HOW TO: Fix Lower Back Rounding During Deadlifts In this video, Coach MANdler teaches you how to fix lower back rounding during deadlifts. Am I doing it wrong? I agree with your evaluation, but not your prescription. I think that this is a case of a little bit of both. The deadlift is truly a total body movement. On the video with the belt, my back looked much better. I think you sort of know what to do, you have just lost youself in too many options, It's pretty straightforward (and you know this already), your ability to maintain neutral/extended spine under load is limited.....solution....add in some assistance that will help your ability to maintain extension....try some GM's...if they dont work try some RDL's...I would say train the shit out of your abs too with loaded exercises...maybe some TSpine extension type exercises. Step 4: When you feel a good stretch in your low back, reverse direction, keeping the bar away from your legs until you reach the standing position. This is the second set of 2x3 at 125kg. Particularly if you aren't very body aware. currently doing ice and heat and massage gun. Posted by 1 year ago. Starting Strength is a popular barbell lifting routine developed by Mark Rippetoe. The weakness is because he has never previously learned correct form. Close • Posted by 26 minutes ago. https://startingstrength.com/video/fixing-a-rounded-low-back-in-the-deadlift Step 3: Keep the bar away from your legs (about 10-12 inches). I don't feel any pain in my left leg. As you can see in the video (especially on my final reps), my lower back is rounding significantly, putting a large part of the load on this area of my back. I don't feel any pain except an unusual slight discomfort in my lower back a few hours after doing the exercise, which I take as a bad sign. On the set without a belt my back was still rounding. Second, experiment....Try the 'focus on technique' approach for a month with low %RM and lots of volume/practice....then try the 'Assistance' approach for a month....Thers no time wasted here, its all learning what works for you i guess. #5: Set up for deadlifts with a frog stance, which has the heels together and feet out. When visiting a chiropractor awhile back she commented that my lower back was straighter than most people. Back Rounding The poor deadlift has a bad rap… Yes, as far as weightlifting exercises go, the humble deadlift needs a serious PR boost. I would be interested to hear what happens, Show 40 post(s) from this thread on one page, http://startingstrength.com/resource...t=19833&page=1, http://www.youtube.com/watch?v=SXLzZlgK750, http://www.youtube.com/watch?v=q9TRWp7hAiY. User account menu. Doesn't that video say to bend over and grip the bar with straight legs, then bend at the knees till you hit the bar, then chest up? It just doesn’t work. "Keep you back flat" or "Straighten your back"....all advise designed to lower injury.... however it can be hard to understand. In my opinion, it is a core exercise – along with both the squat and bench press – that should be included in pretty much every strength training routine. Hall 's deadlift Training and Tips, featuring the deadlift, therefore it is n't getting stronger strong this... You will never see a deadlifter set world records with a rounded lower.. To jump to Page: Results 41 to 47 of 47 Thread: deadlift lower rounding. Starting Strength ; General Q & a ; deadlift lower back, Total Body with easy step-by-step expert video.... Perform the movement back goes into flexion very quickly, an that s... Erectors instead of my current weight with easy step-by-step expert video instruction - Duration: 5:37 ;. Join Date Sep 2010 Posts 1,182 should rest and let it heal Hall 's deadlift Training and,. He said too keep my chest up and squeeze my glutes, but it 's pretty! 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