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-   -   Rounded back during deadlifts? (http://board.crossfit.com/showthread.php?t=89037)

Nada Hassan 01-08-2016 06:03 PM

Rounded back during deadlifts?
 
https://dl.dropboxusercontent.com/co...XF8XSdu7q/file

Couldn't upload the video to here but here it is in Dropbox . Ignore the handstand pushup in the beginning of the video :p
If I retract my scapula on light lifts I could keep it from rounding but still I feel too tense. When it comes to heavier weights it is impossible to mantain in a retracted scapula . What should I do?

Sean J Hunter 01-08-2016 09:42 PM

Re: Rounded back during deadlifts?
 
Generally your upper back is to weak for your rapidly increasing deadlift
Bent over rows are a typical assistance exercise
Video didn't load.
What weight where you pulling and for what reps and how slow was the bar on the last rep and at what point did you feel the form breaking down

S

Nada Hassan 01-09-2016 02:02 AM

Re: Rounded back during deadlifts?
 
Quote:

Originally Posted by Sean J Hunter (Post 1259807)
Generally your upper back is to weak for your rapidly increasing deadlift
Bent over rows are a typical assistance exercise
Video didn't load.
What weight where you pulling and for what reps and how slow was the bar on the last rep and at what point did you feel the form breaking down

S

There it is again , hope it works this time. I was pulling 345lb for 2 ; my max is 385lb so it's well off. The bar speed is pretty fast in that lift and I think the form breaks literally once I start pulling.

Nada Hassan 01-09-2016 02:13 AM

Re: Rounded back during deadlifts?
 
https://www.dropbox.com/s/30li3oc91a...28-25.mp4?dl=0
In case it doesn't work here it is on my instagram https://www.instagram.com/p/BASxrQ9Omor/

Philipp Lendner 01-09-2016 10:09 AM

Re: Rounded back during deadlifts?
 
Well, there is the rule of thumb that men can start to think about rounding their upper back once they have a 600 lbs (275 kg) neutral spine DL (I think Chris could go a little deeper into this PL rule). For women this would roughly mean a 400 lbs (182,5 kg) DL.
Rounding your back is a method to decrease the distance you need to pull. However there is the danger of injury in your back, so you need decent strength in your back extensors to save your spine.

Anyway, even when using a rounded back technique a PL will already set himself up in this way, which is not what you do. Any movement in the spine under severe load is a risk, because you are changing the angles of more than a dozen joints at the same time.

What happens with your DL is that you achieve a setup that is OK (there could be more extension in your spine at this point, but if you could hold this degree of flexion during the lift, I would accept it). As you said it, your but shoots up when initiating the lift, with your shoulders unable to follow.
There is the possibility of this being a bad movement pattern (try to hold your chest up), however I believe Sean is right with his statement that your upper back is too weak to support the lift. Bent over rows are an option, something else to work on might be a front lever progression or RDLs. I like static DL holds just above the floor for 20 to 30 sec (with a neutral spine of course), too.

By the way, if that is a “light” lift, I wonder how your 1RM looked like?


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