Back rounding on the deadlift! HELP!

[DreDay187]

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.

 

[spiderpig]

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

 

[DreDay187]

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.

 

[caladin]

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

 

[DreDay187]

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.

 

[spiderpig]

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.

right i know hwo to perform good mornings, im not a newbie, i have 19 months of training under my belt, not a lot yeah but i do like to keep good form, otherwise i would not be here lol. and looking up has helped it alot i tried it today seems to work great!

 

[enzo321]

I fixed this by making sure my pectorals are sky high - like if I was a woman and wanted to smother someone with my breasts

Chest poking up, and looking forward is what I do.