Deadlift lower back rounding help

[nkelman]

Doesn't that video say to bend over and grip the bar with straight legs, then bend at the knees till you hit the bar, then chest up?

Your bending legs first.

[manisstrong]

Doesn't that video say to bend over and grip the bar with straight legs, then bend at the knees till you hit the bar, then chest up?

Your bending legs first.

I don't see how it makes a difference.

I agree, but i think as soon as the weight goes up, he's going to have the same problem until he adresses the weakness thats causing the issue.

I am really interested to see what solves this. mainstrong has a load of power he cant use because of this wierd ass mid spne kink/rounding.

I am actually starting to wonder if its a ab or psoas weakness.....if it was me I would do a ton of Hanging leg RAises and 45 degree hypers for a month + a lot of flexibility work for hips and hammies, and see what happens....your going to have to experiment with it...if that doesn't work youll have to try another group of assistance work.....the thing is, you will eventually nail the problem, and extra hip and ab strength is not going to do you any harm...again, you have to experiment. Keep an open and analytical mind and you will sort it out eventually

Thanks.

[nkelman]

Shins (vertical) should be 1inch away from the bar. If you bend your kness, then this wont be right. Rips rules say, grip the bar without dropping the hips. Bending the kness would be dropping the hips.

As for chest up, get into position, and when you squeeze your chest the bar should nearly come off the floor (taking away the slack) without anything else moving. I do this on my warmups as with light weight I can set my groove for the whole workout.

[mrflibble]

i think as soon as the weight goes up, he's going to have the same problem until he adresses the weakness thats causing the issue.

The weakness is because he has never previously learned correct form. He has not been using his ES properly in the deadlift, therefore it isn't getting stronger.

Lifting with correct form is precisely how he should address the weakness causing the issue.

I am actually starting to wonder if its a ab or psoas weakness

Why psoas? There's no (resisted) hip flexion in a deadlift.

I don't see how it makes a difference.

It makes a difference.

The last video looks better. But hips are still dropping too low to start.

Lift the chest up HARD.

[manisstrong]

It makes a difference.

The last video looks better. But hips are still dropping too low to start.

Lift the chest up HARD.

Ok, but if my hips are any higher, won't my back be parallel to the floor?

[zzt]

The weakness is because he has never previously learned correct form. He has not been using his ES properly in the deadlift, therefore it isn't getting stronger.

Lifting with correct form is precisely how he should address the weakness causing the issue.



Why psoas? There's no (resisted) hip flexion in a deadlift.



It makes a difference.

The last video looks better. But hips are still dropping too low to start.

Lift the chest up HARD.

Lets be carefull not to mix cause and effect.....Incorrect form is often the result of a weakness, not the cause....without splitting hairs on tiny details, the guys form is already as close to good as your going to get.....if it wasn't for his inability to maintain a straight back (and I am guessing he's trying very hard to do that)......I would argue that he is definately using his erectors (if he wasnt using them, his lower spine would not be rigid, and even 120kg would not be leaving the floor....You can also see him actively contract his erectors in his set up), however I would suspect that other muscles in the force couples which help maintain a rigid spine are weak....remember, its not just erectors that help you keep a locked back....which leads us to the psoas question.....

Why Psoas? Becasue resisted hip flexion is not all the psoas is important for...in fact its very important for force transfer and spinal stability. Think of its attachments, and what a contracted psoas does to your spine...it will pull you through, from the inside of your spine....it's actually quite important, along with all the other muscles (erectors etc) in a deadlift, to help stabilise your spine...you will notice olympic lifters do endless hanging leg raises on those old fashioned gymnastic wall ladders. The psoas is a stabilizer for all the force couples (abs, hamstrings, glutes etc) trying to pull your pelvis the other way

I'll copy and paste here from a Mike Robertson article:

"...The anterior force couple consists of the hip flexors (psoas, iliacus, rectus femoris, and TFL), and the spinal erectors. From the front, the hip flexors pull the pelvis down into anterior tilt. On the back side, the spinal erectors are pulling up on the back side of the pelvis to produce anterior tilt as well.

In essence, these muscle groups are working synergistically (from the front and back of the body) to produce one movement — anterior pelvic tilt. "...

Also from this paper http://www.athletesacceleration.com/...s/EvanOsar.pdf ( i know this is with regards to sprinting, but it addresses spinal stability)

"...Acting as a dynamic stabilizer of the hip, the psoas is important in maintaining
proper joint integrity of the hip during functional movements. It functions to maintain the
lordotic curve in the lumbar spine and assists in creating a neutral alignment of the pelvis....."

Hey in the end I could be wrong.....its a best guess. Generally however, I think that tiny details in set up are largely irrelevant when theres a glaring weak link.

[Michael Grantham]

Seems to me this is being overly complicated by minutia.

1) Stay tight and stop letting go of your lumbar arch as soon as you start pulling.

2) If the OP is so worried about his inability to maintain the proper position of the lumbar spine, why the hell is he still not wearing a belt?