How to Fix Low Back Rounding in the Deadlift
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- เผยแพร่เมื่อ 21 มี.ค. 2021
- HOW TO FIX LOW BACK ROUNDING IN THE DEADLIFT
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Thanks for these drills, I went from feeling bulletproof doing grip and rip and lately my back has been very finicky, allowing me to deadlifts sometimes and sometimes can't even do singles with 80%. I think these pause drills may help that neurological component
cant wait for the sumo version of this , although i guess this also applies to a degree to sumo pullers !
Same here!
same
Keep doing what your doing. I’ve been having Lower back pain on and off when doing deadlifts and could not pinpoint the reason why. This video helped me a lot.
One reason I love the fusion program is it really helps build back rigidity. My back has never felt stronger. Those wide grip rdls were tough but really paying off. Beltless deadlift were impossible for me prior to the fusion program. But already repping out what I used to do with a belt.
Love your enthusiasm man.
good stuff right here - thank you for sharing and looking forward to more - stay strong and keep at it - subbed for sure - thanks for the inspiration
Interestingly enough, strengthening my squat relative to my DL completely fixed my back rounding in the conventional DL. I've noticed people who DL much more than they squat (John Haack, Pete Rubish, Chris Weist, Kevin Booey, Cailer Woolam, Konstantin etc.) generally experience more back rounding, while those who squat very close to what they DL (Russell Orhii, Eddie Hall, Hafthor Bjornsson, Ray Williams) tend to be able to maintain a straight back.
This is probably because back rounding stems from your hip extensors (glutes/ hams) being too weak, so your body tries to shorten the hip extension moment arm of the movement by rounding.
There’s some truth to what you’re saying but let me offer an unwinding of it a bit to explain more.
So what you’re noticing is what I’ve defined as strength dominance. Pullers can never have a squat anywhere near their deadlift max due to posterior dominance and or usually long limbs. Short limbed/anterior dominant lifters like Russel and them can have a squat near their deadlift max because of their disposition to push rather than pull. I’ve essentially neglected my deadlift all of 2018-now to get my squat up and it barely helped 😂 meanwhile one set a week of deads and it got stronger lmao
Anyway to your point about the hip extensors, I used to say the same thing but I actually completely disagree with that theory now. I believed weak hips caused back rounding and even have a video (which I should delete) about it. The issue with that theory is that it dictates the idea that because the hips can’t extend it pushes the demand to the back which makes no sense when you think about it. The back extensors 1 can’t extend the hips but 2 more importantly everyone I know with weak hips has a straight back and the opposite have bent backs. Squats don’t train your hips much at all so that also would negate the theory. All I did to fix mine which mine was extremely severe was focus on the low back.
Now the reason russ and them pull so straight is because they’re usually quad dominant and their limiting factor is how much force the hips and overall posterior chain can muster as well as having a lower starting point relative to their anatomy than we do. The deadlift force they create is subpar to what their back can maintain. So in essence you are correct I think (this is really all just theory) In that having a squat near their deadlift is a defining factor because they’re so geared towards the squat their deadlift never reaches supra-maximal loads that the spinal muscles can’t resist.
I’m half awake so hopefully this makes sense LMAO
@@BrendanTietz Ah thanks that makes alot of sense!
Thanks for sharing this video. ❤️
Very helpful and well done video.
Thanks I've been having issues with this.
That 600lb+ pause dead was disgusting haha!
Well done!
Amazing info, glad I was already doing exactly this stuff to fix my low back rounding
very informative vid
What is your opinion on good mornings Brendan? Are they a staple in your training and do they help deadlift?
If rounding causes you to fail around the knees, would you recommend doing more lockout work to be able to power through and unround your back up top, or more work at the bottom to increase efficiency of maintaining your starting position? I can see benefits of both, but what would you consider more important?
Could you do a vid on how to brace and keep tight lats when deadlifting with straps? I’m able to do those properly without straps but when t starting position is with my hands on the car it’s harder to do so at the start of the lift. 🙏🏾
Grip the bar , try to rip the bar in half. So hands outside, rotate hands to outside. That Will keep Ur lats tight
How do you keep the bar in contact with your legs on the deadlift? I notice sometimes that the bar goes too far forward when I pullm
Rounding my back is how I got herniated disc and my back still stiff and sore
I have just recently added 5g (~10 pounds) to my deadlift and I have turned to a cat .. I had good experience recently with doing some accessories to address my weak points. I know that this is not a neurological thing for me, it's a weakness. So I was looking for some back exercises :D .. I just got more deadlifts. The problem with that is that I don't have all that much time to do plenty of extra deadlifts and deadlifts are so fatiguing that's why I like to do some machines at the end of the workout. Maybe I could do something light at the end of my deadlift session. Like pause deadlifts or block pulls.
Suggestions for deadlifting with a belly that gets in the way and forces your low back to round?
Quality video as usual.
No. It's not. I just love your channel
💯🔥
I feel like I'm still strong but I have no tightness in my back, and yeah the lower back pump is to much
is that andrew herbert casually walking around in the back in the start??
same
can we have a hex deadlift version as well please.
Prune
Mommy?