How To Fix Excessive Back Flexion (rounding) In The Deadlift! Deadlift With a Straight Back!
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- เผยแพร่เมื่อ 21 ก.ค. 2021
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OTHER OF MY VIDEOS ON LOW BACK ROUNDING:
• How to Fix Low Back Ro...
• How to Fix Low Back Ro...
• Part 1 How to Pull Wit...
• Achieving a Perfectly ...
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It’s worth noting that some flexion is completely normal on a heavy pull especially conventional! I have a whole video on how I purposefully protract my scapula and allow upper back rounding in my deadlift! This is aimed at people who have uncontrollable excessive flexion that causes unnecessary fatigue, injury or lack of strength progression.
There is a difference between cueing a purposefully rounded back and controlling it vs uncontrolled back flexion. However even at the highest level some guys are stronger and ok pulling with excessive bleeding like John haack! On the flip side you have Chris Weist who has almost no back position change. Neither are right or wrong, both found what’s worked for them.
I think you should learn the basics and how to pull a clean deadlift before you bend the rules! Imo that will lead to the most long term success and allow you to evaluate what’s truly strongest for you.
Very informative 👍 (by the way jake from state farm skit 🤣🤣 golden) but yea I only deadlift like twice or three times a month however, this really helped, thanks.
Man you’re killing it dude
Absolute legend coming in clutch before my deadlift workout.
I got you bro!
Love the Jake from State Farm add in lmao.
My deadlift is good until I go heavy and then I forgot what to do or something. Going to implement your tips and see what happens. Thanks for a great video!
Thanks Brendan. Great video, as always
Love the video!
Very valuable knowledge bombs. Keep them coming Brendan !
I definitely will Nicolas! Thank you!
Great video.
The timing on this video couldn't be better for me. Starting this week I will be focussing more on powerlifting, so also deadlifts. In the past I always had trouble with my back rounding during deadlifts (I'm 6"5 with long legs). Thanks for the video! Will defenitely be implementing these tips to improve my deadlift. :)
Jake is built like you, not ideal for powerlifting but cmon who doesn’t wanna be 6’5” 😂 I’d take the trade any day! This video in particular is a good demo of what to expect because the length of limbs/height play a crucial role
@@BrendanTietz Haha, very true!! Thanks a lot for taking the time to react.
I have this issue at 6” 5 however the only real thing that helped me was widening my stance.. I simply cannot arrange my lanky limbs 😅
I actually forgot to mention that, we slightly widened his stance and grip by an inch
Let's goooo pushing the floor away with the legs firm on the floor would allow the slack pull to happen easier
My lower back always starts rounding in the following cases:
1. heavy weight
2. too many reps/ high fatigue
Do you think my lower back is too weak or my hip extenders? My hamstrings are not that strong on some machines but my glutes are strong. However i never train lower back and feel its just giving up when the weight is too high. The first reps with lower weight are fine but the more fatigue i have the more it starts rounding going into cat mode.
Edit: When i try to pick up heavy weight i notice that sometimes it just wont „get up“ from the ground if I dont round my back. The upper part of the lift for me (hip thrusting part) is really easy most of the time. I can always finish the rep easy no matter the weight. My deadlifts start slow and then end fast.
Do you program the Pause deadlift as a replacement to your Comp deadlift or do you put it in a secondary day? Thanks!!!
I've noticed the RDLs are not done all the way to the floor, is there any benefit of resetting between each rep and doing more of a stiff legged deadlift vs romanian?
Q&A question: How often can you expose your body to the same stimulus before it gets stale and does not trigger any new adaptations? Let’s say you hit a new pr and 90% of that pr would still trigger desired adaptations. How many times could I hit that number before I have to progress to something heavier? Same could be true for higher rep sets. Not a native speaker but I hope you‘ll get my idea.
Great question!!!
I’m going to hit this up in the Q&A
I think I actually used to do this during my powerlifting classes I high-school and No one ever corrected me. That probably why I used to fear back problems later on In life
Small world. Uses to workout at IA where Sam Calhoun trains.
Question for Q and A: Top Three favorite Powerlifters.
💎
Do you think your slack pull/hip shoot is more important for pulling with a dl bar? Or is it optimal for power bar pulls too?
More important on a deadlift bar however it’s nearly as vital on a stiff bar. Angelo fortino is a great example of this done sumo on a power bar and imo right now he’s one of the most impressive deadlifters in the world. Likewise my 727 I did on a stiff bar (oh you know not bragging 👀 LOL) was very successful because of the slack pull. That cycle my slack pull was so locked in
💯
Great info! but i'm curious to how important it is as i'm seeing John Haack deadlifting record numbers (almost 900 lbs) with a rounded back, does this mean he would be capable of even more if he would fix it?
This is a great question! Keep in mind this video is more so for people who pull up and their back rounds uncontrollably as where John is a seasoned vet who purposefully does that. Now imo I actually think John would be even stronger if he slack pulled and used an aggressive hip shoot. An appeal to authority proving the opposite would be Chris wesit! Even stronger on the deadlift and he keeps his back from bleeding at all. Used a hip shoot too although he doesn’t pull slack. These guys are exceptions to any rules and often times can mask errors or use tactics others can’t! Likewise it’s worth noting if someone is truly stronger ripping and letting it bleed and it doesn’t cause issue than by all means should use it!
Do you train good mornings?
Sumo next please 🙏
These tips work great for sumo too however I’ll also do a video on it
Why is it so much easier to keep my back straight with snatch deadlift at the same weight that with a conv deadlift my low back would slightly round? I'm not even that focused on bracing with the snatch while on conventional I'm focused on the full dozen on cues and it still rounds.
This might hint that a wide grip and possibly even a wider foot position can benefit you. The upper back muscles take way more demand when the grip is wider and your base of support controls the whip more. Because you’re not gripping narrow the bar can’t oscillate or bend as much. You probably break the floor cleaner too from getting tight. I’d try a wider grip and focus on a proper slack pull!
@@BrendanTietz Thx so so much for answering! I'm heading to the gym now and it's deadlift day so will try your advice.
I watch your videos then Kristen's videos right after lol
Good lad!
do these tips work for sumo aswell
Yes!
Brendans traps might be bigger than dereks from mpmd
Weak glutes right here, go to exercise recommended ??
Hip thrusts
3:54 I go to this gym!
Jake trains in the DMV area! Although he bounces around because of school. I think that video was at Sam calhouns gym in Virginia unless you meant the MD gym! I might move to that area soon! Cali sucks lol
@@BrendanTietz Sam Calhoun is my coach. The gym is called iron asylum!
@@chiommma5020 sam is so badass! I hope to meet her someday!
So i tried conventional 2days ago with my 80% 1rm of sumo and my form was very bad very rounded back😂going back to sumo
LMAO this is me every time I try heavy sumo. 75% or less feels so easy and then it gets hard affff
@@BrendanTietz different body mechanics i guess,gonna stick to sumo
Brendan we all know his name is saved in your phone as “Jake From State Farm” 😂 no need to play coy.
HAHAHAHA I’m about to change his contact to that right now low key 😂
Judging from the thumbnail, you guys scrapped the face mask and the problem was solved.
Same solution solves other problems also 😉
First maybe? Idk
You were my son! Good grace today
The OGs remember the 2016 vid lol
WAIT JAKE FROM STAE FARM IS WHITE?!?!