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  1. #1
    Registered User andysafc97's Avatar
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    Still can’t straighten lower back when deadlifting

    Hi all

    I posted a video of my deadlift form a while back (can’t find the thread) because I could not for the life of me get my lower back straight when deadlifting. I was told it wasn’t too bad, it might be my natural curve and as long as I didn’t get any lower back pain it would be fine.

    Now I am starting to get slight lower back pain, and even when I bend over to pick something up I can feel it a little, and I don’t want it to get worse as I go up through heavier weights.

    A couple of weeks ago I managed to work up to a single of 140kg on the deadlift, but my form was even worse so I decided to deadload and try with 110kg. Below is a video of my 110kg deadlift.

    https://imgur.com/a/VYcMT9X

    As you can see I cannot get my lower back straight. I’ve tried adjusting feet position, width, pulling my hips to the ceiling to get tight as possible, leaning back more, pushing belly between thighs and stretching my hamstrings (I’ve been stretching my hamstrings 3x a week for about a year now).

    Has anyone got any advice? Thanks.
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    Have you considered switching to sumo?
    Have I now become your enemy by telling you the truth?
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  3. #3
    Registered User BeginnerGainz's Avatar
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    It looks like you are squatting down to the bar
    Age: 29

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    Registered User andysafc97's Avatar
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    andysafc97 is offline
    Originally Posted by TolerantLactose View Post
    Have you considered switching to sumo?
    I was thinking about that. I’d like to stay conventional but if I can’t fix this issue then I’ll try sumo.

    Originally Posted by BeginnerGainz View Post
    It looks like you are squatting down to the bar
    For some reason that feels like that’s the only position in which I can pull the weight off the floor. Like before when I’ve tried to keep my hips higher, I won’t be able to get the bar off the ground until they’re as low as they are in that video, even if it means pushing the bar forward with my shins.
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  5. #5
    Registered User air2fakie's Avatar
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    In case it helps:

    - You're starting off with a slightly rounded back. If you set up with your hips a bit lower/further back or put the bar on risers/pads it may work itself out. It's also possible your body dimensions make "proper" DL form difficult, but since you're having pain it's prob something you want to address or see if a diff DL variation seems more natural to you.

    - If you're going to squat down to the bar I suggest you stop and pause before you lift, pull the slack out of the bar, and have a someone (or a mirror) confirm your back is neutral before you lift. That way you know what proper position is real time.

    - You're not locking out fully at the top.

    - You may be getting lower back pain from the descent as much as the rounded back. Move your hips back more initially going down so you don't need to drift the bar forward to miss your knees.

    - Try to include knees to feet in form videos (I'm somewhat guessing what's happening below your thighs).
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  6. #6
    Registered User asrl78's Avatar
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    Try pulling your shoulders back and down during the setup, and before you drive the bar off the floor, take a deep breath and hold and tense your abs as if you are bracing for a punch. That should help to begin and maintain a neutral back.
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  7. #7
    Registered User andysafc97's Avatar
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    Thanks everyone, will try these tips.
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  8. #8
    Registered User dmatsinger's Avatar
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    Originally Posted by andysafc97 View Post
    Thanks everyone, will try these tips.
    Try pointing your junk to the ground before you pull and reset each rep until you are used to it before you pull.
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  9. #9
    Registered User Harry5031's Avatar
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    As you squat down to the bar, it looks like you're stooping
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