How to Keep Your Back From Rounding When Deadlifting
ฝัง
- เผยแพร่เมื่อ 19 มิ.ย. 2024
- When the back moves excessively when deadlifting you're "leaking energy" and hindering optimal performance. For some it can also long term increase risk of injury. Today you'll learn a few tips to keep your back from rounding during the deadlift.
0:41 Create the 'Trust Fall' Balance (cue from Chris Bridgeford)
1:24 Squat the Start (cue from Martins Licis)
2:32 Full Body Tension (cue from Ed Coan)
3:28 Take the Slack out of the Bar
4:29 Don't Fear Back Flexion, Understand It
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a common problem we face is when we do reps. If i do a set of 6, resetting the bar in the perfect position over the mid foot and creating all that tension for every single rep ruins the momentum and 'mindset' of a heavy set. My first rep is usually perfect then the rest are somewhat sloppy in terms of a perfectly flat back
Breathe and brace at the top, Consciously keep your glutes loaded and cue driving your knees out on the descent while staying braced. This will keep you tight af
You got any fix for this issue?
I can't offer any advice but the trend is usually the other way around, specifically bc it's hard to utilize stretch reflexes on the first rep of a deadlift.
@@aashish3295 I forget who it said it, but I saw a video talking about letting go of the bar and resetting every rep while you perfect your technique.
Reduce weight practice technique
all good points! the past couple of years I have really learned the importance of proper setup during each and every movement and how crucial it is to keep everything tight. on deads taking slack out of the bar, grabbing the bar as hard as possible, creating tension in the lats and upper back, breathing and bracing properly all can make a HUGE difference in your numbers and doing the lift safely. great video!
This 2 movement deadlift technique/ idea is brilliant. It is the only thing that I have tried that has allowed me to keep my form proper while lifting heavy. My back always tries to round, and it would happen at really anything over 185. This put my proper deadlift nearly back on par with my rounded back deadlift. I think within a month or so, it will surpass and I will get past the stall I was in with my back.
Great tips... thanks Aaron. Deadlift is one of those lifts where you get so focused on attacking the weight when you get to a 1RM, form is the first thing to go out the window (at least for me). When I fail deadlifts, it's always because my hips were too high early in the lift, my back rounded and it was all over. I train alone, so I tend to video all my lifts because its the only way I can understand what happened. Everything feels the same, but watching it's like "oh jeez...".
Thanks again for your tips and sharing your expertise!
Yes! I know exactly how to do it but training alone at home I had to video myself aswell to see what was going on lol.
Thanks for the clear and constant flow of quality information.
love that explanation from Martins. Great vid!
Thanks!!
I like thinking of the deadlift as 2 movements. I will try this soon. Thanks!!
Great video as always. I just started squat training yesterday and will be watching all your back catalogue of videos
Hehehe, "back" catalogue
Whenever I watch one of your videos, Mr. Horschig, things start clicking into place, finally.
Thank you so much for your excellent content 🙏
Hurt my back two weeks ago lifting moderate weight for myself, the pain is now in my left hip. I’ve been trying to stretch and use a lacrosse ball for soft tissue work. Hopefully these cues will help in the future
Awesome Video, should help a lot. Thanks for the Advice and Sharing your Knowledge💪
Love your lessons man! 💪🏻
Thank you
Good video. I am a 180 lbs lifter. i'm at a stuck point in the deadlift. I can hit 490 Ibs religiously, but a simple 10 lbs increase will cause me to round. My legs never get sore with the deadlift, I dont feel a lot in my legs. I am thinking that your first advice in the video just might work for me.... Thank you for the video.
the GOAT of physical education. i have to come to this over and over again.
A very helpful video thanks. I'm going to focus on moving the bar as a squat motion first and then a hinge motion.
You're welcome!
One of the best videos on deadlifting I've ever seen, if not the best. I was guilty of rounding my back (many years ago) and still feel weak. The framework talked in this video help.
Glad you liked this video!
Thanks so much for the video!
Thanks for this Doc!
You’re welcome
Thanks
Great tips 💪🏼
First of all, I want to say thank you for allowing you to translate your videos to a Russian blogger. Also thanks for this video, I will change my deadlift technique, very useful
Completely unrelated but I just did a yoga class with some college friends and my (already decent) mobility felt incredible the next day. I’m going to do this like once a month and I highly recommend.
Thank you for the video
Loved it 😊 thanks
Glad you liked this one!
Thank you so much Aaron
You're welcome!
Very useful info! Thank you a lot. Can you describe please, how to fix "relaxing" lower back while doing squat clean on the bottom of squat. When need to catch barbell and stay stable before going up.
A comprehensive breakdown of deadlift movement thanks Doc I will apply these in my next back session.
You’re welcome
Great video!
Thanks
Love from INDIA ❤️ sir.
Can you make a full video about olympic lifting explaining the proper technique ???
This is exactly what I needed. Could not figure out what I'm doing wrong. Thank you!
You're welcome!
I setup the bar mid foot, reach down, sit back into it, twist my legs into the ground, try and bend the bar in my hands to tighten lats, breathe in and hold to tighten core and then push with my legs until I get above my knees and then fully flex my glutes to lock it out
Dr. Horschig, can "Squat the Start" tip fix hip bursitis inflamation the day after the workout?
Every time I deadlift (1x week 3x5) I bring my hips up in position and in hip hinge motion drive through the heels to bring the bar up
I was lifting 100 kg 1x5 before the pandemic and know starting again deadlifting once a week, putting 5 kg on the bar every week
Should I switch 1x5? I also do Single Leg RDL 3x10 and starting Barbell RDL 3x10 every week
Edit: Forgot to say thank you again for a great video 💪
I've been keeping my big toe or all toes off the ground and seems to be working perfectly. It's near impossible to round your back that way. I have not felt any pain for weeks and that is many many lifts in that time. But I only do stationary lifting
Another good one doc, you little genius! You are helping this old man lift more than he has in years, 50 plus and now pulling 300kg, thanks mate
Arrogant clown
Dang, I'm only lifting half of that for reps, but I hope I'm lifting that much when I'm your age!
@@TheCJRhodes I am more consistent now than I was in my early years and this has been the key for me. Feel like I got a few more good years mate! Happy lifting cobber.
Big fan of your content man! Just a quick question.
I was always taught about triple extension. Trying to fire ankle, knees & hips at the same time during the deadlift. Is this something you emphasize with your clients as well? Thanks!
Thats for oly lifts, not dl
Hey Doc, I’ve had a herniated disc for about 2 years. I did some rehab and it was getting better. I built my squat back up 365. But when I was squatting this past week it felt like I messed with the disc. When I squat it hurts (or do any movement rn) that externally rotates my spine or when I push my hip forward. I watched the video on the bulging disc and I kind of got a understanding to it but I wonder if it’s different for herniated disc. I’d appreciate your help or anyones help in this feed, who has a answer!
Bulging and herniated discs are similar in terms of treatment. I would recommend Back Mechanic by Stuart McGill - and read and figure out what your pain triggers are. If rounded back squats or deadlifts give you pain its most likely a flexion issue. Im learning myself but am slowly digging myself out of bulging disc issues.
Powerlifter of 18 years here. This is a common issue with me and have even tried the coaching cues mentioned in the vid. I compete conventional and alternate training between sumo/conventional. My sumo is way cleaner, but not as much power as conventional. I also have long femurs. I’ve tried training upper back and doing snatch grip deadlifts to compensate. The issue is always at top end thresholds of weight. Any additional suggestions? Thanks!
I always ignored the squat part thanks a lot for the video
Hi! Any advice for people those people that cant squat with their legs close together? Should those people do sumo deadlifts instead of normal deadlifts so that there will be less butt wink or back rounding? Thank you!
He talks about this in one of his other videos. Here’s the link th-cam.com/video/ubdIGnX2Hfs/w-d-xo.html
Great video - you said at the end that it is OK if the back is slightly bend throughout the deadlift without moving - why do some people fall in this category (like me) where others like your friend in this video have a much more straight back? Is it flexibility, or technique, or both? Should we try to straiten our back more or?
Proportions
Hey doc do you brace your abs like someone gonna punch you in the mid section (some say it’s crushing your ribs) the way you do prior to squatting. I find it’s hard to do so for deadlifts. Hope you have a word on this in a future video. Thanks
Yes it will be very similar
Beautiful
By splitting into sections squat & RDL, would it be using our quads when lifting from floor up to knees?I mean not using glutes/hamstrings??
I'd like a video about where to place and angle your feet during a deadlift, based on your anatomy. Just like your video on squatting for your anatomy.
The bar should always be over your mid-foot, since that's your center of gravity (this is true of basically any barbell lift, not just the deadlift).
The position and angle of your feet doesn't really matter beyond what feels more comfortable/what position you feel stronger in, provided that the following criteria are met:
- Your knees and toes are in alignment
- You can create a neutral spine and maintain it throughout the lift
- The bar is in contact with your shins and remains over your mid-foot throughout the lift.
Stances based on anatomy are more of a "this is the anatomical reason why you prefer this stance" kind of thing, rather than a "you need to assess your anatomy to choose your idea stance" kind of thing. By that I mean, go with what feels best, rather than overanalysing things and worry about what is "optimal" for you. Just lift with whatever stance you feel comfortable and strong in :)
If you're interested though, I would imagine it would be very similar to the squat anatomy video - i.e. if you have more external rotation in the hip and limited internal rotation, you'll probably prefer your toes slightly out for the deadlift, and vice versa. Same goes for if you have particularly long femurs.
I'll do one!
On 5:10 whats the 4th barbell called? I have that one and it does not weigh 20kg it is heavy as hell
Hello sir,
Which head position is optimal to perform deadlift, to look front or down throughout the movement.
And plz elaborate more about how to creat slack out of the bar bit confuse.
I'll see if I can put together a video on that
Thank your Sir 😊🙏
4:47 KK is a king, but his lower back are always flat all this rounding at upper spine. There is vid of him pulling 390kg on warmup with insane speed like its an empty bar
One of the best
Why does nobody talk about driving the knees outward? I learned a DL style that is basically matched for oly lifts, meaning much wider grip than most and knees pointed more out. Not sure if it helps me lift more, but it's incredibly comfortable on the back/waist. Wider grip lets the scapulae set better, and knees out moves the pressure from low back to upper glutes. It just feels so much safer
1:30 thats an AMAZING tip
What might cause a mild/moderate light headed feeling after a deadlift or squat set?
Remember to breathe
@@connercoughran4677 gee thanks, never would have thought of that. maybe stand on my feet as well, not my elbows? gtfoh
Do you have a video for people who have shorter arms? Also my challenge is more with the upper back rounding and not the lower back. Can you tell me what I need to do for that?
Also full body tension isn’t something that has resolved the issue
Optimally shouldn't we want the tibia to stay vertical to the ground? Obviously individual biomechanics do play a part of this, but shouldn't the goal to keep the shin as vertical as possible? The squat cue would discourage this.
Do you do online consultations?
💯💯💯
All this is great when there's 10s on the bar, how about showing us how to maintain position with 90%+? Cuz the way your helper in the blue hoodie is hyper extended in his back and squatted down to the bar, if any weight were there, he'd immediately push up into tension, his hyper extension would stop a solid brace, and hed cave. But u can't tell cuz like i said, there's no weight on the bar. I can make warm ups look flawless too and still be executing improperly.
What’s the song ?? Couldn’t find it..
At the start I was about to come and ask ”hey how about some tall person examples too” and what do you know, wild Martins appears… so nevermind that then 😄
taking the bar to the knee then opening the book makes me realize that my pr wasn't with good technique. I started to use my back about halfway up the leg
Aaron, explain for us, the non-natives speakers of english, what is a "trust fall"?
I think a trust fall means falling backwards while standing and someone catching you. Its called a trust fall because you trust that the person behind you doesn't let you fall to the ground. im not 100% sure tho
@@loivamir718 This trust fall is how I was taught by one of my trainers. Get into position and you have so much tension on the bar and throughout your body that if someone were to kick the bar and roll it away from you, that you would literally fall backward on your butt. Hope this helps.
my chest cramps up when I try to deadlift and I don't know how to fix thiss TT
@1:48 your editor spelt squat wrong
also put your ego lifting to the side, another great video doc.
Yes!
Is the #SquatUClub still going? I'd be super happy if I get a little help from you Doc..
Yes but just on IG
ive decided to stop conventional deadlifts… sticking with RDLs, power cleans, snatches and weighted back extensions
random comment here but i did RDL's instead of regular deads almost exclusively last year. when i went back to regular deads last month i could not believe the carryover in hinge power from the RDL's! my deadlift technique is now light years from where it was. FWIW I feel confident I'll hit a new PR on deads very soon and with much better technique.
So basically pull back and up, not just up or just pull back
I been pulling 600 with all back and no leg drive :(
What does RDL mean
Romanian deadlift
1:40 Well, what about people with longer arms, they would need to elevate even more...
According to Koklyaev tutorial you should keep your shins vertical, but I've seen a lot of videos where advise is to move knees forward to activate your quads like squatting
Here is the tutorial, but unfortunately it has no subs
th-cam.com/video/febgV9SBVdo/w-d-xo.html
Deadlift 40kg, that'll keep your back straight
1:48 Whats a Sqaut? Haha
If your back is bending, also think about going down in weight.
So do this have your model go up in weight and see what happens! You do the same film it and analyze what happens? Do it...
😼
This person staying in the start position is killing me.
The deadlift is not a squat, please don't use queues like "squat the weight up". This is the reason I see so many guys trying to start the deadlift with their hips way too low and the bar too far out forward over their toes.
It always ends up that their hips rise too soon so that they end up in the position they should be trying to pull from in the first place, only it's then harder to maintain tension and their back rounds. This is actually counter-intuitive advice.
DO NOT TRY TO SQUAT YOUR DEADLIFTS.
If you just get in the right start position, learn to brace properly and take all the slack out of the bar before you pull, your back will be fine.
Not really counterintuitive advice though. Shooting their hips up first simply means their initial starting position was incorrect. One advice I’ve heard from someone to find your proper starting hip height is to film yourself and watch where your hips are positioned while you lower the weight. Anyways, squatting the initial portion of the deadlift is a good cue because it cues the lifter to use their legs to drive the weight off the floor. Squat the weight up until the barbell reaches knee height, at which point use hip hinge to lock out the weight while continually driving your legs into the ground. This is also why some people use the box squat as an accessory movement to improve their deadlift. George Leeman uses the box squat to improve his deadlift because he says it mimics the beginning motion of the deadlift.
@@strawberryyogurt0 the problem is that most powerlifters who use a queue like "squat the weight up" will probably predominantly squat low bar, which will be a closer movement to the deadlift. The problem is that most newbies (the majority of SquatU's audience) will probably predominantly high-bar squat, and will try to mimic a high bar squat position when they start the deadlift. I've seen it happen so many times, it's probably the most common mistake I see people make in the deadlift (that, and bouncing the weight after each rep).
Also, telling people to watch their position when the lower the weight isn't really that useful, considering most people who are new to deadlifting (especially the ones who have a bad start position with their hips too low like a high bar squat) usually actually end up in a worse position at the end of the lift, with their hips even lower than when they started, their knees more flexed and the bar further forward away from the body.
I can understand why some people are saying to squat the weight up, but in my opinion that is only true/useful if you're already an experienced deadlifter and/or squatter, and particularly if you're used to low bar squats. I think for the majority of people watching this video hoping to learn how to deadlift properly, this advice is not going to help them.
For anyone new to lifting who wants to learn how to deadlift properly, Alan Thrall has a simple and excellent video called the 5 Step Deadlift. That will be much more helpful in teaching how to deadlift properly, and what position to start the lift in.
@@DOKTORPUSZ …. The concern I have with newbies taking up deadlift is that they simply don’t engage their legs. They often ask "if the deadlift should fall on leg day or back day, I’m doing deadlifts to work on my erectors, I feel it in my lower back and I’m not sure if that’s correct, etc."
I think the cue to squat the weight up is actually more beneficial for beginners than seasoned lifters. The cue to squat the weight up (to get the barbell to knee height, then hip hinge to lock out the weight) is to get the new lifter to understand that the deadlift involves the legs heavily. The back is there to stabilize the weight, but it is the legs that actually moves the weight from start (floor) to end (lockout). Newer lifters hear the deadlift as a hip hinge movement, and simply think that’s all there is to it.
Watch Brian Alsrhue’s do’s and Don’ts of the deadlift where he demonstrates the starting deadlift movement by standing on heavy resistance bands and essentially leg pressing or driving his legs downwards. The barbell weight remains on the j hooks (or whatever they were) while he performs the movement.
I’ve seen that Alan Thrall deadlift video and I actually do not think it’s a good video at all. If it’s the same video that we’re talking about, he’s missing a few cues that keeps the lifter safe. What I really don’t like about his instructions is when he simply tells the student to stand up and drags the barbell. If I recall correct;y, he doesn’t really talk about bracing, doesn’t talk about using your legs to drive the weight up, he doesn’t emphasize that the legs are the prime mover. If I never did a single deadlift, and after watching Alan’s instruction to ‘stand up, drag the barbell’, I most likely would be using mostly back.
It is only when I heard that your suppose to leg press or squat the weight up in the deadlift did I finally not have sore lower back post deadlift or even during the deadlift sessions. There’s also an EliteFTS deadlift video with juju where Dave Tate talks about initiating the start of the deadlift with the legs.
As far as the topic of the video concerned, I think strengthening your upper back is a good way to prevent lower back rounding.
Man this would be interesting if not for the fact that you have to walk around barefoot, you hippie...
fraud
Just dont deadlift.
Let’s take it a step further. Don’t workout.
Ans: Don't do this foolish exercise.
The deadlift is an excellent drill - when done correctly.