Hello everyone!
Before I start, I’d like to say (since I just joined this site) that this is an AWESOME website! The articles on the deadlift has helped me a lot, but not enough unfortunately.
Anyway, I’ve been having problems lately keeping a straight lower back during deadlifts. I’ve always came out of gym with a sore lower back until yesterday. I thought all my problems concerning lower back pain were gone when yesterday, I managed to go home with a not so sore back, but unfortunately, later that night, I felt a sharp pain in the lower back region. After reviewing videos of myself, I concluded that this is because of a rounded back.
I keep my chest up during deads as well as pull my hammies back still I feel them stretching. Squeezing my glutes throughout the rep as well as pushing through the legs are stuff I do too while DL-ing. I have slight lordosis, and have been doing warrior lunges throughout the day to cure that.
So is this a flexibility problem? I really need help in this. All comments are appreciated.
Thanks
P.s. The image attached is my starting position. Anything wrong?
P.P.S I just want to know if my lower back is rounded and how to fix it.
Im no expert in the deadlift, but I think you hips are too high for your starting position. And I think you should have a bit more lumbar arch. Cant tell from the angle of the picture, but how is your stance? It could be an optical illusion but your legs look close together?
Hopefully, some of the guys on here who know the deadlift can give you some more hints.
[quote]theBird wrote:
Im no expert in the deadlift, but I think you hips are too high for your starting position. And I think you should have a bit more lumbar arch. Cant tell from the angle of the picture, but how is your stance? It could be an optical illusion but your legs look close together?
Hopefully, some of the guys on here who know the deadlift can give you some more hints.
tweet[/quote]
Thanks for the comment!
I’m a tall person with long legs, so isn’t by hips supposed to be high naturally? Correct me if I’m wrong.
Legs are shoulder width. So to get more lumbar arch I have to lower my hips more?
[quote]theBird wrote:
Im no expert in the deadlift, but I think you hips are too high for your starting position. And I think you should have a bit more lumbar arch. Cant tell from the angle of the picture, but how is your stance? It could be an optical illusion but your legs look close together?
Hopefully, some of the guys on here who know the deadlift can give you some more hints.
tweet[/quote]
I’m basically quite tall with long legs, so aren’t my hips supposed to be high? Correct me if I’m wrong. Legs are shoulder width apart.
[quote]LiftAndLetLive wrote:
I’m a tall person with long legs, so isn’t by hips supposed to be high naturally? Correct me if I’m wrong.
Legs are shoulder width. So to get more lumbar arch I have to lower my hips more?[/quote]
I dont think your hips should be that high.
To get a better arch, lower your hips and push out your chest. Take a deep breath and embrace your core.
But like I said, Im no expert. Your better off taking a video and posting it in the powerlifting section.
The bar is too low because you have 25 lb plates on. If you can’t dead 135 (Minimum for someone with testes) build some blocks to get the center of the bar around 8 1/2" from the ground until you can lift 135. Anything lower than that puts your hip angle wrong. Hard to tell, from pic, but your feet might be to close too. spread your feet wider and that will put your hips closer to the bar.
[quote]sodapop808 wrote:
The bar is too low because you have 25 lb plates on. If you can’t dead 135 (Minimum for someone with testes) build some blocks to get the center of the bar around 8 1/2" from the ground until you can lift 135. Anything lower than that puts your hip angle wrong. Hard to tell, from pic, but your feet might be to close too. spread your feet wider and that will put your hips closer to the bar.[/quote]
Hello there.
The problem is, I only have 10kg plates. Will invest in the 15kg ones when I reach a certain standard for myself. But I’ll give the blocks a try. Hope that isn’t considered cheating or something…
I feel I’m MORE than capable for lifting 135. Problem is, with 100, my form is terrible an it kills my back.
Feet are shoulder width.
It looks like some of the problem is coming from your knees being very close together (hard to tell from the angle). If you angle your toes out a little (~15 degrees) and have your knees track out over your toes, it will probably allow you to get more hip flexion. Further, this will allow you to get more ankle dorsiflexion before your shins hit the bar.
Also, it’s hard to tell where the bar is in relation to your feet. You want the bar to be over the middle of your feet but you should be careful to not get it in too close to your ankles. Moving the bar forward a small bit (although not past the balls of your feet) would also allow you to get more dorsiflexion, which could help. In any case, shins to the bar to start the pull.
At the end of the day, you have to figure out something that will allow you to deadlift with a neutral spine. Your ankle or hip mobility may be limiting this.
I second the notion that you are making things ten times worse by deadlifting with 25s. The height difference may not seem like much but it will make a big difference, especially for a tall guy.
Hello there.
The problem is, I only have 10kg plates. Will invest in the 15kg ones when I reach a certain standard for myself. But I’ll give the blocks a try. Hope that isn’t considered cheating or something…
I feel I’m MORE than capable for lifting 135. Problem is, with 100, my form is terrible an it kills my back.
Feet are shoulder width. [/quote]
Its definitely NOT cheating. If you value your spine, get the bar to the right height. You aren’t learning the form of a deadlift correctly if you are not at the right starting height. Just use some rubber pads or stack up some plywood until the center of the bar is around 8 1/2" to 9". Then you can learn the form until you get some 45’s. Snap city happens in a very short distance with L1.
@Sodapop808 and Silyak.
Just measured my weights. They are definitely over 8 inches in length (the 10kgs).
I managed to dead without back pain today!!! Kept my lumbar and thoracic spine arched. Here’s a picture. Thanks everyone for their help! Check out my IBB training log to keep in touch with my skinny ectomorph to muscular guy journey.
