Usually i feel weird or a sharp pain in my lower back if my form is off, but today it felt strong when even though IMO my form seems off, but i would like a different POV. DOes it seem like im rounding it too much?
at 0:00 seconds, that is what you want. you notice that your back rounds as soon as you start the pull.
This is because you are using your lower back to lift at the expense of everything else.
Focus on pushing through with you hips - thrusting your groin forward - and pulling up and back. Your knees also seem to be locking out before everything else, they need to do this With everything else - hips, upper back.
[quote]hailmary5150 wrote:
Usually i feel weird or a sharp pain in my lower back if my form is off, but today it felt strong when even though IMO my form seems off, but i would like a different POV. DOes it seem like im rounding it too much?
[/quote]
It doesn’t SEEM like you’re rounding your back. You ARE rounding your back. You also seem to be after confirmation that this is OK. It’s not.
You started the video with you already down so I could see your initial set up…try pulling your shoulder blades together to help keep you straight. Like Caveman said push your hips through. When I set up I pull back on the bar “trying to fall back” it helps keep my hips low and back straight. I’m still perfecting it and by no means do it right every time. Just how I get myself in position.
[quote]caveman101 wrote:
at 0:00 seconds, that is what you want. you notice that your back rounds as soon as you start the pull.
This is because you are using your lower back to lift at the expense of everything else.
Focus on pushing through with you hips - thrusting your groin forward - and pulling up and back. Your knees also seem to be locking out before everything else, they need to do this With everything else - hips, upper back.[/quote]
I agree with this
I will just add leg drive is important as well, do the above whilst trying to push your feet into the ground. Also keep your chest proud and instead of looking up, try to create a double chin with your neck.
I love it when people I’ve paid to agree with me on the internet agree with me on the internet.
ROunding your upper back during heavy pulls is very normal. Many heavy pullers lift with a rounded upper back…Good example, Konstantinovs.
[quote]austin_bicep wrote:
ROunding your upper back during heavy pulls is very normal. Many heavy pullers lift with a rounded upper back…Good example, Konstantinovs.[/quote]
True, but his issue is rounding the lumbar area to initiate the pull. This is bad for physical health and bad for the pursuit of strength.
edit.
OP I dont think your lumbar rounding is so bad that youll get hurt (with that weight). But your form definitely isnt as efficient as it could be, this will hold back your strength gains.
[quote]waldene wrote:
You started the video with you already down so I could see your initial set up…try pulling your shoulder blades together to help keep you straight. Like Caveman said push your hips through. When I set up I pull back on the bar “trying to fall back” it helps keep my hips low and back straight. I’m still perfecting it and by no means do it right every time. Just how I get myself in position. [/quote]
Pulling the shoulder blades together during a deadlift isnt natural. And it will definittely limit strength. The whole upper body shold be tight, but scaps shouldnt be retracted.
[quote]hailmary5150 wrote:
Usually i feel weird or a sharp pain in my lower back if my form is off, but today it felt strong when even though IMO my form seems off, but i would like a different POV. DOes it seem like im rounding it too much?
[/quote]
Yes, you are rounding your loweer back too much. Your upper body should remain locked into an arched/straight position through the entire lift, which it isn’t. You need to keep that position in check and hinge at the hips, not at the vertebrae.
Here is a recent video that I’ve put together to help those who have deadlift form questions:
If you watch, I thank you. If you learn something new, awesome!
I find that sitting all day in classes really shut down my glutes when it comes to lifts such as the DL. Some of the best stuff I read was from Bret Contreras on how to get those glutes firing. I went from being sore only in my low back to actually utilizing my hamstrings and glutes. Have never been stronger or felt better.