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Tip: Correct your round-back deadlift

Rounded deadlifts are an epidemic. You can not scroll through Instagram for two seconds without seeing a brother bent back like an accordion trying a deadlift with maximum effort.

  Rounded Deadlift

A small rounding off of the thoracic spine is actually fine, but most people are over there in the lumbar spine, turning an epic attempt into a tingling image of a nearly torn lower back with a repetition. Lumbar flexion during a deadlift occurs when any of the following causes (or a combination thereof) occur:

  • Weak or non-sustained intra-abdominal bandages
  • Weak spine erector
  • Upper back tension loss

Remedy [19659008] Here's a weird trick I've learned from powerlifter Greg Nuckols that fixes all these common causes. (And this trick can also be used for squatting.)

  1. Take a strap and anchor it to a heavy weight before your deadlift. You do not need a strong band. A light tie will go a long way with this exercise.
  2. Where you anchor depends on your height and your deadlift variant. If you're doing a stiff-legged deadlift or an RDL that gets you more up, you'll need to anchor the strap closer. If you are doing something more upright like a conventional deadlift or deadlift with ties, the anchor should be further away.
  3. Wrap the ribbon around your neck and make a few sets with this construction. You will feel your entire rear chain light up.

Why it works

The strap pulls from top to bottom on your back. The tension reminds you to stay firm while strengthening your spine erectors. This corrects both the rounding of the upper and lower back. Thanks to the band, your deadlift is now stable, safe, and no more annoying joint problem.

Perform this programming before your actual work sets. Or if you have trouble rounding your back, you can do all your sentences with this setup. Your spine will thank you.

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