Calling DEADLIFT experts! Help a novice power lifter (Lower back rounding)

[amphibianvoice]

My lower back rounds when I go my 5 rep max.
How do I fix this? My flexibility and mobility is good (I can squat below parallel and do the splits)




thank you

[bbbb1]

Bend your knees more

[kennycroxdale]

My lower back rounds when I go my 5 rep max.
How do I fix this? My flexibility and mobility is good (I can squat below parallel and do the splits)



thank you

Back Rounding

Some rounding of the back usually occurs with Conventional Deadlifters once hit heavy loads.

If you look at the YouTube video of top Deadlifters, you notice that their back round like your.

So, you trying to fix something that not broke.

There's good and bad rounding.

Your technique falls within the normal (good) range of rounding.

"A Case For Round Back Deadlifts"
http://www.t-nation.com/free_online_..._back_deadlift

Bret Contreras does a nice job of examining how and why the back rounds.

Kenny Croxdale

[VanillaBearB]

My lower back rounds when I go my 5 rep max.
How do I fix this? My flexibility and mobility is good (I can squat below parallel and do the splits)




thank you

I'm hardly an expert deadlifter by any means of the word, but what I could suggest is possibly trying to get your shoulders behind a bit more so that you're pulling back rather than up. Also try and take the tension out of the bar before you lift, you can do this by pulling back a little bit before you initiate the lift and staying tight.

Although, it does look like fairly decent form, there's not that much rounding.

[ChrisRamos007]

Shoulders need to be back more, not sure if you have a belt on under the shirt but that would help. The little rounding that I see is probably general weakness in the stomach. Try gaining a little weight, or do a cycle of heavier squats to help with that.

[SASQUATCH7212]

Chris has some great points....the best way to get your shoulders back and knees to bend a little more is to focus on a point approx. 12' in front of you......

Also lose the straps...buy some chalk.....and lastly What the Hell are you looking to your left for? before each rep?...LOL good lifting...

[amphibianvoice]

Chris has some great points....the best way to get your shoulders back and knees to bend a little more is to focus on a point approx. 12' in front of you......

Also lose the straps...buy some chalk.....and lastly What the Hell are you looking to your left for? before each rep?...LOL good lifting...

I will ditch the straps. What do you mean by focus on a point 12' infront?

Shoulders need to be back more, not sure if you have a belt on under the shirt but that would help. The little rounding that I see is probably general weakness in the stomach. Try gaining a little weight, or do a cycle of heavier squats to help with that.

I'm not wearing a belt. I will try my best to gain weight. I squat heavy 3 times a week. Is that enough?

I'm hardly an expert deadlifter by any means of the word, but what I could suggest is possibly trying to get your shoulders behind a bit more so that you're pulling back rather than up. Also try and take the tension out of the bar before you lift, you can do this by pulling back a little bit before you initiate the lift and staying tight.

Although, it does look like fairly decent form, there's not that much rounding.

My knees seem to bend too much when I contract my shoulder blades in? I'll try again next time. Thanks

[BigJon55]

Learn to round your upper back instead of your lower back. This can only be done with a lot of reps. Also, do supermans to increase your conscious neurological connection with the extensors of the lower back.

[zeketheplumbr]

Increase upper back strength. Bent over barbell rows help a lot and it also helps to keep your shoulders back. Squats over time should also help to strengthen your core. A lot of repetition also helps. You will find your groove. Good luck

[WorldDomnit]

let your knees drift over the bar a bit before you start
-maybe bring your feet a little bit closer together, point your feet out a bit more, and push your knees out

thank me later

[ChrisRamos007]

I'm not wearing a belt. I will try my best to gain weight. I squat heavy 3 times a week. Is that enough?

3 times a week is more than enough. Be sure to at least vary the intensity or bars/squat type. (front squat, back squat, etc)

[amphibianvoice]

let your knees drift over the bar a bit before you start
-maybe bring your feet a little bit closer together, point your feet out a bit more, and push your knees out

thank me later

I've been working to keep my knees back cus I was squatting the weight up before when my knees were pushing out.
Also, I tried to keep my stance as wide as possible to activate my glutes more. Point my feet out? I don't understand.
You just listed the things I changed from my previous deadlift form. Thanks anyways.

This was my previous form:

[GymRatJosh750]

lose straps, work possibly getting the hips involved in the motion more and shoulders a tad more back, if you can sink your hips in more this should correct the issue, you might have to go lighter for a bit to get the groove down. I found doing lighter deficit pulls helped me a lot. Focus on glute/hammie squeeze and looking up. You can also try alternating between sumo stance and conven to help strengthen any weak points.

[ComradeDeadlift]

Few tips to help your deadlifting.
1.Don't look in the mirror when lifting
2. Loose the straps
3. Rounded back lifting is used by some of the worlds best conventional Deadlifters a useful technique when hoisting maximum poundages , But be warned these lifters who lift like this have INCREDIBLY strong backs and abs most people get injured from this technique. If you would prefer not to use this Risky technique and to prevent yourself from doing it in the future just flatten out your back and look up at the beginning of the pull.