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Rounded Back when Deadlifting

When I do heavy deadlifts my lower/mid back always rounds. So far I haven’t injured myself, but surely its not the safest way to be doing things. What assistance exercises/technique adjustments should I employ to avoid this?

Vid might help solve your problem. Maybe the bar is to far from you shins?

^^ what he said.

and i am big fan of romainian deadlifts to assist deads. or really anything that can strengthen the hammies.

[quote]illadelphia91 wrote:
Vid might help solve your problem. Maybe the bar is to far from you shins?[/quote]

Here’s a video of me pulling 300 pounds ten days ago (a new PR!)

[quote]RonSwanson wrote:

[quote]illadelphia91 wrote:
Vid might help solve your problem. Maybe the bar is to far from you shins?[/quote]

Here’s a video of me pulling 300 pounds ten days ago (a new PR!)
[/quote]

Your back looks relatively fine, from what i can tell from that angle, except for the lockout. You just need to not let your hips rise as fast

[quote]franklu wrote:

[quote]RonSwanson wrote:

[quote]illadelphia91 wrote:
Vid might help solve your problem. Maybe the bar is to far from you shins?[/quote]

Here’s a video of me pulling 300 pounds ten days ago (a new PR!)
[/quote]

Your back looks relatively fine, from what i can tell from that angle, except for the lockout. You just need to not let your hips rise as fast [/quote]

So should I focus on pushing the hips forward rather than up?

I think your core is the problem. that is why you end up rounding it. staying tight is an important and valuable skill to master, doing front squats, over head squats, goblet squats will teach you how to stay tight mid section. there was a great article on combat core few weeks back, that will teach you how to stay tight. I think your timing is a bit off, you are pulling way before pushing, you need to to use your quad/hip flexors/glutes (specially) more to achieve that. they almost have to be in sync to move the most weight in the shortest path.

Once you set your feet try grabbing the bar and pulling yourself into it. It seems like you are not staying very tight. Otherwise from that angle it looks fine.

Check out this article.

Your mid to upper back is going to round a bit when you get near your max. If it doesn’t you are not near your max. Which doesn’t mean you shouldn’t strive to avoid rounding, improve form, and work on get stronger to avoid form breaks, but some rounding will occur when it gets heavy.

How tall are you?
Abs and hamstrings.

If your hamstrings are weak your ass will shoot up and the load will shift to your stronger lower back.

If your abs are weak you wont be able to keep your back relatively neutral/locked in resulting in you folding over, your ass shooting up, and your lower back taking all the load again.

Your upper back rounding is fine, it shortens the ROM. Also, I’d push your belt down as low as possible.

[quote]308smk wrote:
How tall are you?
Abs and hamstrings.

If your hamstrings are weak your ass will shoot up and the load will shift to your stronger lower back.

If your abs are weak you wont be able to keep your back relatively neutral/locked in resulting in you folding over, your ass shooting up, and your lower back taking all the load again.

Your upper back rounding is fine, it shortens the ROM. Also, I’d push your belt down as low as possible.
[/quote]

I’m 5’6 and I don’t do any ab work, so maybe I need to add some of that in.

Yeah doesn’t look like anything at all dangerous to me. As everyone else here said, ab work, build up your upper back and ever lower back, and make sure you don’t shoot your hips. Like other have said, that generally means that your legs aren’t as strong as your back, so you straighten your legs and then use your back to get the weight up. But the amount of rounding going on doesn’t look like it’s something to be worried about to me. Just make sure that all your lighter work is with the best form you can manage.

One thing that I do to help myself with the same problem is pick relatively heavy singles - 80% or so - and fight to do them with a perfectly flat back, no belt, for 3 or 4 singles. Doing this, especially at the end of a squat workout is TOUGH, but i’ve managed to get a LOT better at keeping my back flat at weights closer to my 1rm. You will definitely still see roundness at the heaviest of heavy weights, but I’d be willing to bet it will be less round at your old max, and that you will be able to pull heavier weight.