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Old 08-21-2008, 05:28 AM   #1
Maurice Berk
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Help with deadlift - back rounding

Hey all,

I would appreciate some pointers on my deadlift technique.

Here's me lifting 60kg, which I think I can handle very easily - although feel free to critique it:
http://www.youtube.com/watch?v=KCz-Nk61vcc

Link is work safe.

Here is 100kg, where my back starts to round - how can I avoid this? Is it just a question of strength? I find this weight pretty easy to lift - just not with a perfectly straight back.
http://www.youtube.com/watch?v=4DsWhuEjsEU

Again, link is work safe.

Thanks for your help.
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Old 08-21-2008, 05:31 AM   #2
George Mounce
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Re: Help with deadlift - back rounding

Quote:
Originally Posted by Maurice Berk View Post
Hey all,

I would appreciate some pointers on my deadlift technique.

Here's me lifting 60kg, which I think I can handle very easily - although feel free to critique it:
http://www.youtube.com/watch?v=KCz-Nk61vcc

Link is work safe.

Here is 100kg, where my back starts to round - how can I avoid this? Is it just a question of strength? I find this weight pretty easy to lift - just not with a perfectly straight back.
http://www.youtube.com/watch?v=4DsWhuEjsEU

Again, link is work safe.

Thanks for your help.
You have your answer - easy to lift, with bad form. Use less weight and work up to more with good form. Force it upon yourself.
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Old 08-21-2008, 06:00 AM   #3
Adam Scheiner
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Re: Help with deadlift - back rounding

George is right practice makes perfect, don't practice with anything near your 1rm. From the looks of the 100kg video, you are initiating the movement from your hip which is pulling your back to round. The movement starts by taking a deep breath and holding it in which protects the spine and keeps the lever tight http://media.crossfit.com/cf-video/C...DuringLift.mov (wfs, although it is Rip and there maybe swears, but it is most likely hysterical) you also want to SQUEESE your gluteus maximus. Hope this helps
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Old 08-21-2008, 06:14 AM   #4
Alistair Stevenson
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Re: Help with deadlift - back rounding

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Originally Posted by Adam Scheiner View Post
George is right practice makes perfect, don't practice with anything near your 1rm. From the looks of the 100kg video, you are initiating the movement from your hip which is pulling your back to round. The movement starts by taking a deep breath and holding it in which protects the spine and keeps the lever tight http://media.crossfit.com/cf-video/C...DuringLift.mov (wfs, although it is Rip and there maybe swears, but it is most likely hysterical) you also want to SQUEESE your gluteus maximus. Hope this helps

So once you've pulled your breath in and squeezed your glutes - where does the lift come from? your legs right?

I have problems with this too...
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Old 08-21-2008, 06:24 AM   #5
Adam Scheiner
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Re: Help with deadlift - back rounding

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Originally Posted by Alistair Stevenson View Post
So once you've pulled your breath in and squeezed your glutes - where does the lift come from? your legs right?

I have problems with this too...
yes the buttocks are what's moving the weight and the deep breath is keeping everything tight. Jon Gilson from AgainFaster/ CFBoston has a very good demo on the deadlift. It helped me remember somethings I forgot and its very thorough.
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Old 08-21-2008, 06:29 AM   #6
Adam Scheiner
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Re: Help with deadlift - back rounding

Quote:
Originally Posted by Alistair Stevenson View Post
So once you've pulled your breath in and squeezed your glutes - where does the lift come from? your legs right?

I have problems with this too...
yes the buttocks are what's moving the weight and the deep breath is keeping everything tight. Jon Gilson from AgainFaster/ CFBoston has a very good demo on the deadlift.
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Old 08-21-2008, 06:30 AM   #7
Adam Scheiner
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Re: Help with deadlift - back rounding

here's the link
http://www.againfaster.com/the-micd-...l#comments(wfs)
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Old 08-21-2008, 07:24 AM   #8
Bryan Gates
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Re: Help with deadlift - back rounding

One of the problems is that you are trying to yank the bar off the ground rather than squeeze it off the ground. Before you attempt the lift set yourself and remove all slack from your arms. You are overloading your back and rounding it by getting body momentum before being loaded by the bar.

Try getting down to into the ready position, getting tight, then pressing with the legs lightly to remove all slack from your body. This "prelift" will give you an idea on your whether your position for the pull is right or not as well as make sure you are not trying to get body momentum to yank the bar. You can either adjust your position if it is off or complete the lift by putting slow and steady power into it.

The other thing might be the hyper extended neck. This is a controversial subject though and not a big issue. I follow Rippetoe's logic saying that the neck should be neutral, which would cause you to look down. A lot of bro logic out there says to look up because the body follows the head. The main thing here is to make sure the chest is up at attention throughout the lift. If the chest is up then the back is not round.

Last edited by Bryan Gates : 08-21-2008 at 07:41 AM.
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Old 08-21-2008, 07:51 AM   #9
Justin Shipley
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Re: Help with deadlift - back rounding

What you said Bryan and one more glaringly obvious point...
get your scapula over the bar... you'll feel ridiculously too far forward before you squeeze but once you start it's a short lift of the chest and the bar just rides up into your lap. And fill your lungs from start to finish...
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Old 08-21-2008, 05:15 PM   #10
Robert Callahan
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Re: Help with deadlift - back rounding

Bryan and Justin really nailed it on the head!

-Starting with your butt too low and subsequently your shoulders directly over the bar instead of in front of it (with scapulas over the bar)
-You are Jerking it off the ground instead of squeezing it off the ground.

The jerking the bar off the ground is probably what is leading to the lower back rounding more than anything as the yanking of the bar jerks your body out of alignment. Fix these things and you will be golden

-Robert
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