Back rounding on the deadlift! HELP!

S

spiderpig

I'm not a bodybuilder!
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?
 
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.
 
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 :)
 
MeatHead96 said:
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.
Click to expand...

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?
 
spiderpig said:
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?
Click to expand...

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.
 
halfwit said:
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 :)
Click to expand...

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.
 
MeatHead96 said:
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.
Click to expand...

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
 
spiderpig said:
yeah my hips & my legs move when the bar moves
Click to expand...

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 :)
 
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. :bigok:
 
halfwit said:
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. :bigok:
Click to expand...

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:
spiderpig said:
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
Click to expand...
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. :D
 
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!
 
halfwit said:
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. :D
Click to expand...

awesome, i like to hear that :) cheers mate
 
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