IF YOUR BACK IS BENDING, ARE YOU PRETENDING?

18 Feb , 2018

Rather than re-writing what’s already been done about how to properly perform a deadlift I want to focus specifically on rounding of the lower back during the deadlift since this seems to be a common occurrence among lifters.

Not necessarily a “training error” since a lot of high level lifters utilize this training technique to squeeze out a few pounds onto the bar successfully and injury free, they do this by avoiding end range flexion of the spine. Research done by Stuart McGill found that elite powerlifters have increased levels of kinesthetic awareness and can get a better feel for the amount of spinal flexion during deadlifts.

Beginner lifters on the other hand, must learn the rules before they can break the rules, and learn how to deadlift with a neutral spine since this is the foundation that will keep their back healthy as they develop the technique that will suit THEM the best.

So how can you fix rounding of the lower back in the deadlift? Most people over emphasize lower back and core exercises in an attempt to fix their scared cat looking deadlifts. This isn’t a bad thing to do, and in most cases actually necessary but a better approach might be to increase your glute’s horsepower.

The glute max is responsible for hip extension. In the absence of strong hip extensors, the pelvis will fail to stay in the right position, and the erectors become the prime mover. Under load it becomes increasingly challenging to maintain a neutral spine if the pelvis isn’t stabilized in the right position because the spinal segments are connected to your pelvis. If the pelvis doesn’t remain neutral or it posteriorly tilts, the spinal segments will follow resulting in rounding of the lower back.