Can't fix rounded back deadlifting.

[Conorrc]

I can't seem to fix a rounded back whilst deadlifting. I've watched many tutorials on how to deadlift and I can't seem to get the form down with fixing my back. It seems whenever I pull it just rounds. I've been practicing the form on a lower weight and just can't seem to manage it. I really don't understand why, it feels like I'm doing it right then I'll watch over the video and my lower back turns out to be rounding. Any suggestions?

[wowter]

Gonna need video if you want helpful replies.

[Conorrc]

Gonna need video if you want helpful replies.

I've uploaded the video now. I'm sure I'm just doing something that's completely obvious and wrong that can easily be fixed! New to this all so apologies if it's something idiotic. This is a video before I went down to a lower weight to start pracitcing properly but it's basically like this for the lower weight too so makes it easier. youtu.be/02NXrqFTp40

[RK42]

Embedded:

[RK42]

Watch this. According to Rippetoe, about 4 students in a class of 25 have problems controlling their lumbar spine. It looks like you might be one of them:

[ironwill2008]

I've uploaded the video now. I'm sure I'm just doing something that's completely obvious and wrong that can easily be fixed! New to this all so apologies if it's something idiotic. This is a video before I went down to a lower weight to start pracitcing properly but it's basically like this for the lower weight too so makes it easier. youtu.be/02NXrqFTp40

Review this vid, and perform your setup exactly as described:




Then reduce the weight on the bar until it's light enough that you can pull it off the floor with perfect form. The shoulders and butt should start moving upward at the same time rather than your butt coming up first.

Stop 'jerking' the slack out of the bar at the very start of the pull; if you keep doing that, you won't be doing it for much longer. Apply steady power to the bar as it breaks off the floor.

[sm1ke]

How's your RDL form? Might be a good idea to practice with RDLs first.

[supramax]

How's your RDL form? Might be a good idea to practice with RDLs first.

It's definitely a good idea.

[Conorrc]

Watch this. According to Rippetoe, about 4 students in a class of 25 have problems controlling their lumbar spine. It looks like you might be one of them:

Review this vid, and perform your setup exactly as described:




Then reduce the weight on the bar until it's light enough that you can pull it off the floor with perfect form. The shoulders and butt should start moving upward at the same time rather than your butt coming up first.

Stop 'jerking' the slack out of the bar at the very start of the pull; if you keep doing that, you won't be doing it for much longer. Apply steady power to the bar as it breaks off the floor.

I've watched both of these videos and attempted again. I still believe I'm doing it completely incorrect and I'm convinced at this point I'm just an idiot. Is there much improvement here or am I just doing it the same? Can you notice a specific part going wrong or just all of it. / youtu.be/FQF-sRauzz0

[Conorrc]

How's your RDL form? Might be a good idea to practice with RDLs first.

I've never actually performed a RDL. After viewing other peoples posts struggling I've seen that to be a popular suggestion so I believe I'll give it a try on my next session if I can't manage this fix.

[WolfRose7]

I had the same issue for a while.

The answer is time, dedication and frequent practice.

Also Ed Coan



The other vids are awesome, but this was way more helpful for me

[WorldClassDBag]

You can try widening your grip a bit. Sort of like a snatch grip deadlift and slowly narrow your grip

[sm1ke]

I've never actually performed a RDL. After viewing other peoples posts struggling I've seen that to be a popular suggestion so I believe I'll give it a try on my next session if I can't manage this fix.

Embedded your video:


The RDL is meant to reinforce hip hinging, which should help to keep your lower back in the safest position.

[sm1ke]

It's definitely a good idea.

Lol. Would rep, but I'm on recharge

[Conorrc]

You can try widening your grip a bit. Sort of like a snatch grip deadlift and slowly narrow your grip

I'll give this a try too! Thanks for the response man. Can you see much improvement in that second video? And/or where I'm still going wrong?

[Conorrc]

I had the same issue for a while.

The answer is time, dedication and frequent practice.

Also Ed Coan



The other vids are awesome, but this was way more helpful for me

I'll check this out later tonight, thanks man!

[Conorrc]

Embedded your video:


The RDL is meant to reinforce hip hinging, which should help to keep your lower back in the safest position.

I think that's definitely something I should be taking time out to do then. Will look in to it more for my next session that has DL!

[cosm0]

I used to have the identical problem. I even made a thread and was stressing out hard thinking I couldnt deadlift. Trust me itll take practice but one day itll just click.

You are putting too much weight on the bar before getting form down. The second video you posting you didnt follow the final cue at all. You need to force your chest up, this will flatten your back, your hips will drop abit as well. Watch your video again and watch the instructional video you partly flatten your back out but you can bring your chest up alot more than that.

[IronKrazy]

Weak core, yanking the bar with slack/not staying tight and not bracing properly by breathing into your stomach.

Do you squat? Low bar or high? Maybe do a couple months or so of high bar to work the upper abs. Goodmornings, hanging leg raises, ab roll out etc.

[Conorrc]

Weak core, yanking the bar with slack/not staying tight and not bracing properly by breathing into your stomach.

Do you squat? Low bar or high? Maybe do a couple months or so of high bar to work the upper abs. Goodmornings, hanging leg raises, ab roll out etc.

I currenly do high bar squat. I haven't been weight lifting for too long so personally feel the issue is more just being slow at learning the form over core strength. I may be wrong but I tend to consider my core fairly strong as I mostly did callisthenics before moving over to weights. This could be completely incorrect though and that sort of core strength doesn't correlate, I don't see why not though. I don't think I don't have the ability to do it, I just feel I'm doing it wrong.

I used to have the identical problem. I even made a thread and was stressing out hard thinking I couldnt deadlift. Trust me itll take practice but one day itll just click.

You are putting too much weight on the bar before getting form down. The second video you posting you didnt follow the final cue at all. You need to force your chest up, this will flatten your back, your hips will drop abit as well. Watch your video again and watch the instructional video you partly flatten your back out but you can bring your chest up alot more than that.

I agree, I do need to lower the weight until the form is down. Won't my form just fall apart as the weight goes back up though? I watched it before uploading and noticed I could've forced my chest up much more, you're completely right there and I'll be trying again later on as I didn't have much time to try again for a video. Do you think there will be many issues after that's down?

[melDorado]

I can tell from your video you are pulling the bar up - never pull upwards
Focus on pulling backwards. You wont fall over as the bar in front balances you. Almost like you're pulling a rope in tug of war

Also RDLs yes

[Conorrc]

I can tell from your video you are pulling the bar up - never pull upwards
Focus on pulling backwards. You wont fall over as the bar in front balances you. Almost like you're pulling a rope in tug of war

Also RDLs yes

Will this fix my form or is it just a tip? Will keep it in mind. I feel it's having to push my chest out further but when I'm trying after these recommendations it feels I'm doing it as far as possible but my back doesn't seem to do it. It seriously feels like I'm doing everything I physically can but something isn't letting me. Is it possible I have a back problem or I'm just still doing something wrong.

[JOoa0ky]

The problem is that everyone thinks the lower back is controlled by squeezing your chest up because that is how they alter the position of their "back". They need to arch their lower back so they move their back.

WRONG!!!

The lower back control is purely based on PELVIC CONTROL.


Basically, a super arched lower back = extreme anterior pelvic tilt
AKA STICK YOUR BUTT OUT.
Women have a tendency to be in that position due to wearing heels or what not... Go gawk at every female today and admire that lower back arch.

IMO one of the best ways to actually learn how to arch and unarch your lower back is to take some seductive dancing lessons where they teach you how to pop your booty. If you watch women dirty dancing, they go into extreme anterior pelvic tilt <~> extreme posterior pelvic tilt. Goes arch <~> unarch

Apologize for the crude references but I think they make it more easily understandable...

[melDorado]

Will this fix my form or is it just a tip? Will keep it in mind. I feel it's having to push my chest out further but when I'm trying after these recommendations it feels I'm doing it as far as possible but my back doesn't seem to do it. It seriously feels like I'm doing everything I physically can but something isn't letting me. Is it possible I have a back problem or I'm just still doing something wrong.

The action of trying to pull back compared to upwards is bound to bring you chest up, think about it

[Junsuiakai]

Nobody recommending sumo style for him? He looks unusually lanky.

Think for conventional your hips are too high.

Also do you feel your Hamstrings and glutes on fire before you pull?

I think Alan thrall said that it is like your feet are glued to the ground and the toilet is behind you.
So maybe practice that in the bathroom, dead srs.

You want to feel your butt and back of legs burn before you pull.

[Ecto9783]

I would also suggest sumo or rack pulls.

[Conorrc]

Nobody recommending sumo style for him? He looks unusually lanky.

Think for conventional your hips are too high.

Also do you feel your Hamstrings and glutes on fire before you pull?

I think Alan thrall said that it is like your feet are glued to the ground and the toilet is behind you.
So maybe practice that in the bathroom, dead srs.

You want to feel your butt and back of legs burn before you pull.

I don't remember exactly but I don't believe I do. I do feel a burn in my lower back though. I think my flexibility is pretty weak and I should work on that along side practising form. Could be off with that too though. About the toilet thing, I might give it a try. Sounds a bit weird but it does make sense and if it saves me injuring my back then nothing against it haha!

[Conorrc]

I would also suggest sumo or rack pulls.

I've never actually done sumo or RDL before. I'm assuming they are much easier to learn than the conventional when you're in my situation? Having multiple options I'm not sure which ones to go for. When I've been practising my form it does feel like I'm doing everything correct but the lower back looks to have a sort of bump. Maybe it could be a posture issue? I don't imagine my posture is too great.

[WolfRose7]

I've never actually done sumo or RDL before. I'm assuming they are much easier to learn than the conventional when you're in my situation? Having multiple options I'm not sure which ones to go for. When I've been practising my form it does feel like I'm doing everything correct but the lower back looks to have a sort of bump. Maybe it could be a posture issue? I don't imagine my posture is too great.

I wouldn't say sumo is going to be any easier, harder if anything.

RDL's could help as they will teach you to hinge from the hip and not lower back

[Conorrc]

Nobody recommending sumo style for him? He looks unusually lanky.

Think for conventional your hips are too high.

Also do you feel your Hamstrings and glutes on fire before you pull?

I think Alan thrall said that it is like your feet are glued to the ground and the toilet is behind you.
So maybe practice that in the bathroom, dead srs.

You want to feel your butt and back of legs burn before you pull.

I wouldn't say sumo is going to be any easier, harder if anything.

RDL's could help as they will teach you to hinge from the hip and not lower back

I was just basing it off of this comment above. As don't know too much about this it's hard for myself to judge. However, in response to the "He looks unusually lanky.". I'm 5ft 9 and 158 LBs so it could just be the angle the video is shot at? I'm not too sure.