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  1. #1
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    Back rounding on the deadlift! HELP!
    i started deadlfiting with pretty back form, (rounded back) now i have been practicing form for a good month or 2, no matter what when i get into the deadlift position and no matter how hard i try my back will not go neutral, it just has a slight round in it. is there anything/exercises/stretches i can do to help bring the neutral spine back? I can get it straight if im lifting of blocks but not from the floor.

    i would say the rounding of my back is not in the lumbar region of my spine but literally all of the thoracic, its not to bad but it does have a "slight round" that i cannot get rid off, do you think a foam roller would do anything, 15min a day on it?

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    are you looking upward when deadlifting?
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  3. #3
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    Quote Originally Posted by 3J View Post
    are you looking upward when deadlifting?
    yes I am m8

  4. #4
    Jacked and Tan MeatHead96's Avatar
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    What about the bar, how close is it to your body? I always make sure its so close to me that I'm basically dragging it up my shins. This helps.

  5. #5
    I like turtles. halfwit's Avatar
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    Lower the weight. If you're looking up and keeping the weight close to your body, you're trying to force too much weight too quickly by using your upper body to "jerk" that weight up. You can also try widening your stance a bit. I personally can't resist yanking up the weight with my shoulders/upper back if my feet aren't past shoulder width.

    My .02c

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    Quote Originally Posted by MeatHead96 View Post
    What about the bar, how close is it to your body? I always make sure its so close to me that I'm basically dragging it up my shins. This helps.
    i know how to deadlfit m8, bar is not touching untill i drop my hips and my kness push out a little then it touches, its when i do the drop of the hips that i find it hard to keep my back straight! my m8, i have never had no issues in my lower back or back, no injuries, i guess my back maybe just like this natural?

  7. #7
    Jacked and Tan MeatHead96's Avatar
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    Quote Originally Posted by spiderpig View Post
    i know how to deadlfit m8, bar is not touching untill i drop my hips and my kness push out a little then it touches, its when i do the drop of the hips that i find it hard to keep my back straight! my m8, i have never had no issues in my lower back or back, no injuries, i guess my back maybe just like this natural?
    Then why are you on here asking questions about your back rounding? I'm just trying to help you. Nobody can help you if we don't know what your form looks like to begin with. Obviously if your back is rounding your form is not perfect.

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    Quote Originally Posted by halfwit View Post
    Lower the weight. If you're looking up and keeping the weight close to your body, you're trying to force too much weight too quickly by using your upper body to "jerk" that weight up. You can also try widening your stance a bit. I personally can't resist yanking up the weight with my shoulders/upper back if my feet aren't past shoulder width.

    My .02c
    when i get into potion i look in the mirror to check my form and my back rounds??? before i even lift, i dont deadlift when looking in the mirror though, i keep my head forward and eyes forward.

  9. #9
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    Quote Originally Posted by MeatHead96 View Post
    Then why are you on here asking questions about your back rounding? I'm just trying to help you. Nobody can help you if we don't know what your form looks like to begin with. Obviously if your back is rounding your form is not perfect.
    I'm saying i know how to get into position and how to deadlift, but my back is slightly rounded, i was only asking for stenches/exercises to help get my back neutral, of course its not perfect is did not say that mate, thats why im coming here for help

  10. #10
    I like turtles. halfwit's Avatar
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    Quote Originally Posted by spiderpig View Post
    when i get into potion i look in the mirror to check my form and my back rounds??? before i even lift, i dont deadlift when looking in the mirror though, i keep my head forward and eyes forward.
    Tried sinking your hips?

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    Quote Originally Posted by halfwit View Post
    Tried sinking your hips?
    yeah my hips & my legs move when the bar moves

  12. #12
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    Quote Originally Posted by spiderpig View Post
    yeah my hips & my legs move when the bar moves
    Noo, I mean in relation to your back at the initial position. If you bring your hips down initially, it should allow you to keep your back straight. Look straight up, and inhale on the way down to pick up the weight. If that doesn't work, I'd definitely look into sumo-stance as you may be too "leggy" for a traditional stance like me.

    My .02c
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  13. #13
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    A form check video would be best to fix the problem.

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    start working on flexibility!!!

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    Quote Originally Posted by DreDay187 View Post
    A form check video would be best to fix the problem.
    sorry i have no side view, my form has gone slightly better since this, i dont jerk anymore. take in mind this is a 1rm
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  16. #16
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    You look down WAY too much my friend. Be VERY careful with that head alignment as a look to the left or right when in that position can easily mess your back up. I was right on your stance too, widen it up a bit and pick a spot on the ceiling that is your new best friend. I bet you'll not only see better progression, but you won't be taking any unnecessary risks either.

    Kudos for the video, not many are brave enough to post themselves for critiquing.
    spiderpig likes this.

  17. #17
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    Quote Originally Posted by halfwit View Post
    You look down WAY too much my friend. Be VERY careful with that head alignment as a look to the left or right when in that position can easily mess your back up. I was right on your stance too, widen it up a bit and pick a spot on the ceiling that is your new best friend. I bet you'll not only see better progression, but you won't be taking any unnecessary risks either.

    Kudos for the video, not many are brave enough to post themselves for critiquing.
    I'm proud of the lift 18 months training, i wana get form good i want to deadlift 300kg one day! i infactdid 240kg the week after lol, but my form started going even worse so i started to drop the weight
    Last edited by spiderpig; 08-18-2013 at 07:53 PM.

  18. #18
    I like turtles. halfwit's Avatar
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    Quote Originally Posted by spiderpig View Post
    I'm proud of the lift 18 months training, i wana get form good i want to deadlift 300kg one day! i infactdid 240kg the week after lol, but my form started going even worse so i started to drop the weight
    Yeah, everything else looks pretty spot on - I'd just work on that head placement and opening up your stance a bit. 300kg is TOTALLY doable from where you're at now and I think as long as you get that form down pat, you'll easily move beyond that.
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  19. #19
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    It's hard to tell without a side view but you look pretty decent form overall. When you get to maximal weights on a deadlift though, there are only very few people who can still lift with full lordotic flexion. Work on posterior chain flexibility, and chest shoulder flexibility. Added flexibility in the chest and shoulder region if lacking will help on the back end keeping it at a better angle to be in extension. I'd work on that head placement half mentioned and work on your start position a bit and opening pull mechanics. I'm watching this on my phone and can't tell if your hip angle or knee angle opens first from this view. Nice weights though for 18months brother. Congrats!
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  20. #20
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    Quote Originally Posted by halfwit View Post
    Yeah, everything else looks pretty spot on - I'd just work on that head placement and opening up your stance a bit. 300kg is TOTALLY doable from where you're at now and I think as long as you get that form down pat, you'll easily move beyond that.
    awesome, i like to hear that cheers mate

  21. #21
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    Quote Originally Posted by halfwit View Post
    You look down WAY too much my friend. Be VERY careful with that head alignment as a look to the left or right when in that position can easily mess your back up. I was right on your stance too, widen it up a bit and pick a spot on the ceiling that is your new best friend. I bet you'll not only see better progression, but you won't be taking any unnecessary risks either.

    Kudos for the video, not many are brave enough to post themselves for critiquing.
    So true but then you look at that one thread by Matt______ and his 585lb "squat" hahaha. I know I have decent form but its not perfect so I'd probably benefit some outing up form checks.

  22. #22
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    Quote Originally Posted by DreDay187 View Post
    It's hard to tell without a side view but you look pretty decent form overall. When you get to maximal weights on a deadlift though, there are only very few people who can still lift with full lordotic flexion. Work on posterior chain flexibility, and chest shoulder flexibility. Added flexibility in the chest and shoulder region if lacking will help on the back end keeping it at a better angle to be in extension. I'd work on that head placement half mentioned and work on your start position a bit and opening pull mechanics. I'm watching this on my phone and can't tell if your hip angle or knee angle opens first from this view. Nice weights though for 18months brother. Congrats!
    i see guys on youtube, when they lift there back is bang on straight, now once i get into my final position for the lift, i take a quick glance in the mirror, squeeze my lats and feel it on my hams, i stick my chest out as far as possible and get ready to pull, now i have been checking my form over the last month and i notice i can't get rid of the rounding no matter how hard i try it is not exaggerated but the rounding is there a little bit, im gonna get a video on this week to show you, (side view). i will look into posterior chain stretches and i'll let you know how i go on, and , this is a must for me as one day i wanna compete, and before i compete i don't wanna end up injured haha.

    PS: I never deadlift while looking in the mirror to my side, li always deadlift with head forward
    Last edited by spiderpig; 08-18-2013 at 08:36 PM.

  23. #23
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    Ok for the side view, that will help. You should have a feel for your body's angles without a mirror IMO. Get into each position you worry about and hold it for 20-30seconds and memorize the feel of it. I'm of the opinion there should be no mirrors outside the locker rooms at any gym but most would disagree with me here. Mirrors are also a bad guide for checking your form bc the view they provide is only one dimensional. Plus to see what you are doing you may have to alter your form or position when you turn to look in the mirror without realizing it.

  24. #24
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    Weak spinal erectors!

    The best way to target the spinal erectors for improved deadlift technique is to perform good mornings, which require the back muscles to contract isometrically while bending at the waist.

    4-5 sets of 4-6 reps

  25. #25
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    Quote Originally Posted by caladin View Post
    Weak spinal erectors!

    The best way to target the spinal erectors for improved deadlift technique is to perform good mornings, which require the back muscles to contract isometrically while bending at the waist.

    4-5 sets of 4-6 reps
    This is going to be technical and nitpicky lol so please forgive me. The way I see it good mornings are the best way to target spinal erectors once someone already has a solid foundation. A newbie, and not sayin this is the case here with OP just in general, should not be performing good mornings for risk of serious injury. Rather roman chairs, GHR's, hyper extensions, reverse hypers, SLDL's are far safer for a newer trainee. Once that person is advanced enough and has form down for other important lifts than I'd say good mornings would be a great addition at that point.

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