What can I do to stop my back from rounding during deadlifts? I'm a complete dyel and a 50kg (110lbs) deadlift has my back rounding out.
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What can I do to stop my back from rounding during deadlifts?
Focus on keeping a straight back
Drop your chest and look yourself in the eye in the mirror. I know this second part will be hard for you but it’s not a different person.
Put deadlifts on the backburner for the time, and start with RDLs, very similar movement pattern, trains similar muscles, but since you don't start off the ground you are able to control the posture better.
And once you've gotten used to the movement, and strengthened the important muscles, you can go back to "normal" deadlifts.
you only need to worry about a rounding lower back
Why is that?
I'll try these. But with the looking in the mirror thing, I was told not to do that during lifts because it makes it harder to focus.
>I was told not to do that during lifts because it makes it harder to focus
As a noob with terrible kinaesthetic sense you should use mirrors.
Anyway you probably have tight hamstrings and don't know how to perform a hinge. Most sedentary people don't know how to sit back into their hamstrings and glutes, and just flex their lumber when they need to pick something up.
Do the RDLs as the other guy said, deadlifts are entirely pointless and dangerous if you don't know how to use your body correctly.
How come beginner programmes recommend deadlifts then? At least, there wasn't anything in Stronglifts about doing RDLs if you can't do regular deadlifts properly. I don't know about Starting Strength.
The programs are primarily american and their origin lies in high school athletes training programs for strength/power focused sports.
You're supposed to start light and focus on technique while adding a consistent amount of weight every single session to learn how to do the exercises correctly under load by time you get up to a considerable load. Grab the jerk blocks and load up only a 10 lb plate on the bar if that's what it takes and learn how to hinge.
>RDLs
Starting with RDL with an empty bar is a great way to learn how to hinge.
Good question, I don't know. You can lift and progress a deadlift off the floor much more rapidly than a strict form RDL. Remember that SS is made in the context of bulking up teenagers and young adults for American football, it's assumed that they have some level of starting athletic ability. StrongLifts is a shitty rip-off from SS, do SS if you want to.
Anybody can do a shitty cat back deadlift off the floor, learning a proper RDL and progressing it is harder. I returned to lifting after nearly a decade off and I didn't touch deadlifts off the floor until I was doing RDLs for sets of 10 with 2 plates. Not because I didn't know how to hinge, but I wanted to bullet proof my posterior chain. I'm back to pulling 5pl8 now from the floor, RDLs are still a staple for me and I do them on my secondary deadlift day. You can do the RDL's twice a week or even more often to speed up learning the technique, assuming you don't go hard (you shouldn't).
google "human spine side view" and you'll probably understand why the spine is meant to round at the top, but not the bottom. like a reverse S
Look at the ground infront of you when deadlifting
To keep your lower back straight imagine your trying to push your belly between your legs and keep your core tight!
Then do the lift
Someone read the starting strength website article.
That's the only sensible advice I've seen itt.
As for OP: Just watch Alan Thrall's or Mark Rippetoes' video on the deadlift
I've been doing this as well, I saw a Starting Strength video about the exact same thing. But that's what got me *up to* a 50kg deadlift with a neutral spine. Even with trying to push my belly between my thighs, my lower back gives out.
I think part of the problem is that my hips are sitting too low, but I feel like I need to because of how long my legs are otherwise its awkward to even try to grab the bar. I tried actually correcting this, felt more engagement in my hamstrings and there was less rounding in back, but after the first rep was done my hips naturally sit lower again and I'm back to rounding.
I'll try to incorporate RDLs in as an accessory, should I do them before or after I do my deadlifts? Should I ignore deadlifts completely in favour of RDLs until I can do them properly? I also know for sure I have a weak core, so I'll work on that too.
The point is to assume a squat position where your spinal column is completely straight, when lifting just keep your back straight, lift with your legs not your back, your back/core/arms are just support in the deadlift movement
ALWAYS keep your head in neutral position while diddlying
I like to pull my shoulders back and focus on keeping my chest up, if you pull your chest up it helps keep the rest of your back in line. I don't like to look in the mirror because I'm trying to keep my spine neutral, but it's a good cue to keep yourself straight and rigid.
Try looking forward
do valsalva maneuver and dont move your spine while lifting the weight, additionally ignore all the advice from above and stop doing this shit exercise
Why do you think it's shit? What else would you do for posterior?
You have weak hamstrings compared to the rest of the involved msucles. Your hamstrings are maxxed out as soon as you start lifting.
If you are that weak don't bother with the deadlift, do back extensions for a while then transition to kettlebell swings. When you can swing half bodyweight for reps then you can deadlift.
properly brace your core in both directions, sideways and forwards/backwards
Learn how to brace properly, if your back still rounds up under load, train your abs.
I have no issues with form when the weight is below 5RM for me, but for some reason my bracing fails under significant load. I think I haven't made it a habit yet - DYEL myself. Would good mornings and rows make for good back bracing practice?
both of those are good just learn to brace properly and dont overdo it, 1 heavy set a week max