Understanding Deadlift Back Rounding

If a lifter allows their lower back to MOVE into more and more flexion as the weight is pulled the lower back muscles can become deactivated, a process referred to as myoelectric silence (Fortin, 1997; McGil, 2007). When this occurs, load is shifted to the spinal ligaments, discs, and facet joints (Fortin, 1997; McGil, 2007) increasing risk of injury.

Some skilled powerlifters will shorten this moment arm by hunching their torso with some flexion in their mid-back or thoracic spine – brining the shoulders and L4/L5 joints closer together to make the lift more efficient. They “lock-in” this posture and limit excessive movement during the rest of the motion. When combined with a proper training program, some athletes can adapt to this technique and remain injury free.

In my past videos with Dr. Stuart McGill, he has explained this technique as “second best” to the maintenance of a neutral spine for overall resiliency injury wise. For some it can be adapted to and help create a performance advantage. Some however will not be able to adapt to this posture and therefore should work to maintain the neutral posture.

Shout out Panagiotis Tarinidis for the collaboration in making todays video.

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[maticus]

I almost got a hernia watching the 2nd guy.

[zoidsfan]

This actually cleared up something for me. I know not to round my back, but had seen cases where experienced lifters round their back like this and I was curious why.

[RGV]

If i feel my back bending, i don't pull, im just too weak for that load.

[drewmatthews]

This is a similar thing to the thoracic flexion present in strong men when lifting the atlas stone as it isn't possible to do that movement with a straight back deadlift style. The injuries in this area have been shown to happen when movement while loading happens. By keeping the same position throughout the movement the risk is much lower but for a novice lifter neutral spine position should be the target form.

[stevenseagal]

Holy crap that green shirt cat back made me wince

[username]

You make the best fitness YouTube shorts👍

[Virvum_Juggernaut]

Flexing the thoracic spine, like power lifters, still looks gnarly to me.

[kennyk]

I didn't know that your muscles gave up after too much bending. Very insightful.

[SkizobaKa]

The first guy is "the panash" Channel youtube and world's champion of deadlift !

[sycamorevalley]

I know my upper back rounds when I do maximal lifts, I know it isn't horrible for upper back but didn't know why. This explains it.

[Baptdu]

For those interested, the good form is perform by Panagliotis, a French powerlifter. YouTube Channel "The Panash". French and world champion category -66kg. Only in french though. Good content if you are into strength training.

[carorlos_]

I just want someone's opinion but when I do squats or leg press, my left gluteal area hurts later. I had a difficult time getting up and walking a few months ago. I barely hit legs except for leg extensions and calves thanks to this. I consulted my doctor and they said it was likely gluteal tendinopathy but I don't know how to strengthen that area. It's not soreness from working out I think but maybe it is I'd like to hear someone's thoughts

[spadesandaces]

Ahey shout out to long torso gang We do be rounding that mid back

[efficientfuture]

Slightly rounding upper back is fine. I have long legs and arms, short torso. Helps me move the most weight without any pain.

[EssaEssaz]

i have chronic back pain only when i bending, situp straight 3 years trying to figure it out guys

[natty]

For me, my lats get pulled real bad leaving me in excruciating pain and I have to rest from deadlifts or any lat work for a few weeks. I have to keep my upper back flat, otherwise, this happens to me. Idk why

[judod]

understanding form and mechanics is one thing, understanding ego is the other

[ice-xvhi]

This is why it's safer to deadlift with a hex bar. The hex/trap bar allows you to minimize rounding while keeping a more neutral spine throughout the lift. This is exactly why most NFL and D1 college programs only allow the deadlift to be performed with hex bars.

[kaladhras]

you shouldn't have doxxed the green shirt guy, now we all know he lives in Snap City

[normanlewis]

What makes upper back discs more resilient to herniations and bulges than lower back discs?