Deadlift form check, please! 4 months in and lower back still rounding

[The-Gym-Is-A-Scary-Place]

Hello everyone,

I would really appreciate a form check. I can't seem to be able to get a strong, tight, flat back position. In my previous post, the rounding of my lower back (as soon as the weight is lifted) was pointed out by the community. SSC Pete Troupos gave me some advice. Now I have worked on those suggestions and on my DL form for a whole month and a half ... and it still sucks. My lower back rounds when I make the lift. I thought may be my warm ups look good, but I don't see any difference, other than the speed.

I am a little worried about increasing the weight on the bar linearly with my technique not working. What should I do in terms of the form?

Work set: 1 x 5 reps @ 255 lbs (BW=215 lbs)

Video 255 lbs

Warm up set: 1 x 5 reps @ 225 lbs

Video 225 lbs

[Hayden-William Courtland]

I'm not seeing your back rounding in the pull of either set. What you could have is more back squeeze, though. I would start by fixing your setup and gaze. You are throwing your legs back (extending your knees) between every rep. This is a waste of energy and almost always causes form creep over the course of the set. Indeed, for many reps you have the bar in front of mid foot a touch or knock the bar forward as you pull. So, get your setup dialed in, pull, and lower the bar back to that setup spot after each rep. Don't move your legs again. Just rebreathe and squeeze. Also, try to not crane your head/neck up as you squeeze and pull. Keep your neck neutral with eyes locked on a spot on the ground about 8' in front of you.

[The-Gym-Is-A-Scary-Place]

Hello Hayden,

Thanks for the form check and for the advice. Now that you mention it, I really don't know why I was extending my knees. Maybe I thought that is how to reset between reps. But it makes sense to cut it out. Did you find my hips too low though? I noticed that in my work set, my hips were lower in the 2nd, 3rd, and 4th rep; on the 1st and 5th rep, my hips were at the right position. Don't know why that happens, maybe I was rushing it?

[Hayden-William Courtland]

They seem about right, but it's hard to tell when you are dynamically throwing your legs into position without a clear separation of setup and pull. Aim for knees flush with the front of your arms (not in front) and you should be good.