Low back rounding deadlift

[colinkbell]

Hi Ray. I am struggling with my deadlifting. On heavier lifts my low back keeps rounding when coming of the ground. Would you have any advice please? Many thanks,Colin.

[raynobile]

hi colin, seems to me you are straightening your legs too soon. deadlifts should be done shoeless or in very flat shoes with no heel and a thin sole. ballet slippers are what powerlifters used to compete in when deadlifting. this gives your body more contact with the floor. when seting up for the lift, make sure the bar is touching your shins. bend down and get a good grip on the bar, now squat down and get into position, keep the hips lower than the upper back, head up and try and push your feet through the floor while pulling the bar, keep the bar as close to your shins as possible during the lift. very important to drive your feet inti the floor, this creates maximum thrust and leg drive. hope this helps. regards, ray.

[peter yates]

Thanks Ray, terrific description of good lifting form.Described like that you can see that the DL is actually more of a push than a pull and the legs bear a large percentage of the work.Of course we know a few lifters even at the top level who were round back lifters, Bob Peoples comes to mind,but for the majority of lifters that is a lifetime of pain waiting to happen.Also good question Colin,let us know how you go on.
Regards,Peter.

[colinkbell]

Thanks Ray and Peter. Ray I cannot get that feeling of pushing my feet through the floor for some reason. I think, or rather I claim, do do those other pointers you mention. But I am failing to drive with my legs. Thanks, Colin.

[peter yates]

Colin, you might want to reduce the weight for a few sessions and just work on Ray's suggestions especially the push down through the feet.
Regards,Peter.

[raynobile]

thanks peter for your input. colin, another thing you can try to get the feeling of pushing your feet through the floor, load the bar to a weight that is imposible for you to lift, set up as if to deadlift, and pull and push with your feet\ legs as hard as you can. hopefully you will get that sensation of your feet going through the floor.stick with it as it may take time to master. its also a good way to get in some isometric work done. also keep the arms straight when doing it. no bending of the elbows. jon kuc ,who was one of the greatest ever deadlifters, had a rounded back style. almost a stiff leg deadlift. suited him but was painful to watch. vince annelo also had a unique style. heels together toes pointing out to the side at 45 degrees. sometimes you have to find the style that suits your body type and leverages etc. regards, ray.

[colinkbell]

Thanks Ray yes I will do that! Much appreciated, Colin.

[colinkbell]

Thank you Stanlystud! Colin.

[colinkbell]

thanks peter for your input. colin, another thing you can try to get the feeling of pushing your feet through the floor, load the bar to a weight that is imposible for you to lift, set up as if to deadlift, and pull and push with your feet\ legs as hard as you can. hopefully you will get that sensation of your feet going through the floor.stick with it as it may take time to master. its also a good way to get in some isometric work done. also keep the arms straight when doing it. no bending of the elbows. jon kuc ,who was one of the greatest ever deadlifters, had a rounded back style. almost a stiff leg deadlift. suited him but was painful to watch. vince annelo also had a unique style. heels together toes pointing out to the side at 45 degrees. sometimes you have to find the style that suits your body type and leverages etc. regards, ray.

Thanks Ray. I did that isometric and was amazed at the low quad soreness the next day!
Thanks, Colin.

[raynobile]

yes it will improve your pull from the floor keep at it. i would sugest you do it once or twice a week. after your normal deadlift workout. regards, ray.