Archived. Back Rounding i think as soon as the weight goes up, he's going to have the same problem until he adresses the weakness thats causing the issue. I recently switched to mixed grip and have noticed that the set up has been a bit different. 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. I think that this is a case of a little bit of both. 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. Any help or other things to be careful? Thread Tools. Start recording your sets from the side on video. 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? Thing is, you know you are weak in extension and/or lumbar stability...so do some extra work for that. "Keep you back flat" or "Straighten your back"....all advise designed to lower injury.... however it can be hard to understand. That's definately it. From the feet to the head, almost every major muscle group is being involved in some way to perform the movement. Most people can’t even feel when their back is rounding. If you’re coming into it convinced that high-hip and round-back pulling is bad, you’d probably notice this happening and try to lower the weight to work on your form. I don't feel any pain in my left leg. So powerlifters and strongmen can round all they want, as can recreational lifters who understand the risks versus the rewards. 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. 9. Many who watch Eric's heavier pulls will cry that he's rounding his lower back, when it fact most of the "rounding" is coming from his mid and upper-back. A lot of times you look at these elite lifters who pull with a somewhat rounded back, but if … View Profile View Forum Posts Member Join Date Sep 2010 Posts 1,182. They begin in this slightly rounded position, and stay in this position until lockout. Press your hips forward as you come to the top. Maybe that is why I can safely round back deadlift. This risks back-rounding. Form Check. What we need to understand now, is why does your back round: is it b/c of the setup, or b/c the weight is too heavy? 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. No electricity feeling, no sharp pain. I'm sure, like everything else in strength … Hi, I would really appreciate any input regarding my form on these deadlifts. Press question mark to learn the rest of the keyboard shortcuts. Thanks to the band, your deadlift is now stable, safe, and no longer a joint-crumbling eyesore. Am I doing it wrong? sorry for bad grammar. Or perhaps it’s like that from how I've been deadlifting. https://startingstrength.com/video/fixing-a-rounded-low-back-in-the-deadlift If you notice that your back is rounding, see the back rounding section below. … When you round your lower back, you’re exposing the weakest link to a tremendous stress without getting anything in return. 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. Because your lower back is rounding, keep the bar under control at all times. Strengthen Your Lower Back. The deadlift is truly a total body movement. I'm confused and don't have a game plan. She thought this had to have always been that way. 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. It results in your back rounding. Before I had a plan, add 2.5kg to my deadlift each week. Form Check : Upper back round with deadlift, even on 60% of my current weight. Close • Posted by 26 minutes ago. #5: Set up for deadlifts with a frog stance, which has the heels together and feet out. Starting Strength is a popular barbell lifting routine developed by Mark Rippetoe. And, the more we create efficien… My lower back was neutral except upper back (thoracic rounding) conventional pull. 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. Furthermore, I wasn't too impressed with the EMG data for the core muscles (lumbar erector, lower rectus abdominis, and internal and external oblique) during a deadlift when I measured them a while back – another blow to my weak link theory. 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. 2 weeks ago I pulled my lower back muscles in a heavy deadlift (wrong form). Walking and swimming might help. Learn how to correctly do Dumbbell Deadlift to target Quads, Glutes, Lower back, Total Body with easy step-by-step expert video instruction. First and foremost, you should be avoiding any excessive curvature or rounding of your spine, especially in your lower back. Posted by 1 year ago. Starting Strength; General Q&A; Deadlift lower back rounding help; Page 5 of 5 First... 3 4 5. Rounding your lower back does not help your deadlift one bit. On the set without a belt my back was still rounding. Close. It didn't have the normal curve. I tried following Rip's deadlift set up. Increasing Hamstring Flexibility 2. he said too keep my chest up and squeeze my glutes, but it's still pretty hard for me. Am I doing it wrong? This will fix both low back and upper-back rounding. The Truth About Lower Back Pain From Deadlifts. Step 3: Keep the bar away from your legs (about 10-12 inches). You will never see a deadlifter set world records with a rounded lower back. 4 of 4. I agree with your evaluation, but not your prescription. Getting the lats to engage to a greater degree is a fullproof way to provide more spinal stability and prevent the back from rounding during a Deadlift. He has not been using his ES properly in the deadlift, therefore it isn't getting stronger. Is my lower back rounding? The improvement is extremely slow. Widening Your Stance 4. 9. That’s one option I guess, but I wouldn’t expect that to carry you very far if your goal is to improve your maximum deadlift strength. http://www.athletesacceleration.com/...s/EvanOsar.pdf. Prevent Lower Back Rounding By 1. User account menu. HOW TO: Fix Lower Back Rounding During Deadlifts In this video, Coach MANdler teaches you how to fix lower back rounding during deadlifts. The band will pull on your spine from the top down. When visiting a chiropractor awhile back she commented that my lower back was straighter than most people. Developing Greater Leg Strength 3. 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. Natural Form . Show Printable Version; 09-10-2011, 04:20 AM #41. nkelman. This is the second set of 2x3 at 125kg. RossHelen / Getty. Now I'm not quite sure what I'm doing anymore. This is significant because he, along with many advanced lifters in the same boat, has programmed himself to stay out of the danger zone, which is those last 2-3 degrees of end-range motion in his lumbar spine. 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. Simply begin with feet on the floor, hands holding feet, stomach against thighs and slowly extend the legs, while keeping the belly in contact with your thighs. Their back goes into flexion very quickly, an that’s where I think the rounding can be dangerous. To add strength to your spinal erectors—which surround the lower portion of your spine—add 45-degree back raises for reps of 12 to 15 and good mornings for reps of eight to 12 to your next back day. Jump to page: Results 41 to 47 of 47 Thread: Deadlift lower back rounding help. 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. Let me start by saying I am not a physical therapist or medical professional, so I plan to steer clear of the argument of whether deadlifting with a rounded back causes injury or not. Is my lower back rounding? Now it's been 2 weeks and the pain hasn't subsided yet. Because your hands are at your sides rather than in front of the body, it’s easier to achieve the natural arch of the lower back. If I were you i would firstly, be patient, this aint a race. Improve Psoas Strength When the Hip is Flexed The psoas muscles are two thick bands of tissue that connect the lower spine to the tops of your thigh … Thus, for strength and conditioning professionals who use the deadlift as a rehabilitative exercise for individuals with mechanical low back pain, it is important to ensure that clients have sufficient back extensor strength and endurance and a sufficiently low pain intensity level to benefit from training involving the deadlift exercise. Form Check . The tension reminds you to stay tight while strengthening your spinal erectors. my workout buddy said my upper back rounded too much. They train to lift like this, and lift strong like this. Everytime I bring down the bar, I struggle to keep my chest up can feel it collapse forward, I hope that makes sense. Form checks … Press J to jump to the feed. Obviously the safest way to deadlift is to keep a slight arch in the lumbar and thoracic spines, while keeping the cervical spine in neutral with the chin tucked. Particularly if you aren't very body aware. I've been to a doctor and he said I should rest and let it heal. I feel the pain in my spine erectors instead of my lower center spine. Back Rounding in Deadlift, How to Stop it? Deadlift Form Check. Glute bridges and hip thrusts are good for training hip lockout strength. Most top deadlifters keep the rounding to the upper (thoracic) back, with the lower back relatively flat, thus staying away from full-range lumbar flexion. I re-injured it twice after that with lighter weights (stupid, I know). Log In Sign Up. You don't want any additional height to your posture that soles can give, because it increases the distance between you and the barbell and forces you to bend over more than you'd naturally need to. Lower Back vs. Upper Back Rounding. On the video with the belt, my back looked much better. It’s not an unintentional deviation. Then look slightly up. #4: When beginning to learn to deadlift, start with the hex bar (also known as a trap bar). The weakness is because he has never previously learned correct form. In the image above, the kid is rounding his lower back. currently doing ice and heat and massage gun. My Training Program - http://www.canditotraininghq.com/free-strength-programs/Facebook Page - https://www.facebook.com/CanditoTrainingHq It just doesn’t work. Record Yourself. The poor deadlift has a bad rap… Yes, as far as weightlifting exercises go, the humble deadlift needs a serious PR boost. 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. I agree, but i think as soon as the weight goes up, he's going to have the same problem until he adresses the weakness thats causing the issue. Gym Professor 354,286 views My lower left side back feels so tight. Rounding can be dangerous of 5 First... 3 4 5 see deadlifter! They want, as can recreational lifters who understand the risks versus rewards..., featuring the deadlift, even on 60 % of my lower center spine the... Version ; 09-10-2011, 04:20 AM # 41. nkelman keep my chest up and squeeze my glutes, not. Of a little bit of both has a bad rap… Yes, as can recreational lifters who understand the versus. A tremendous stress without getting anything in return 60 % of my current weight to 47 of Thread. 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