For some reason, I have a really hard time keeping my lower back from rounding, even though I feel like I'm completely focusing on trying to keep my back arched.
I'd appreciate any critiques for the following video. Actually, the rounding isn't as bad as it normally is in the videos (I think), but hopefully there's something there to see that will help.
Posted Jun 9, 2011, 12:52 AM UTC
Your weight is really far forward, specifically on your toes. This is forcing you to compensate with your back, as you're not sitting far enough down to engage your hips and/or hamstrings. This is probably due to your form/stance.
At the beginning of the video you set up well, but my advice would be to take that one step further. When you set up for your first rep, set up and lock everything out. Tighten all the muscles you're about to use, especially your lats, back, glutes and hams.
Then bring your chest up and out, and sit really far back.. almost til you feel like you're going to fall backwards. The bar will be really close to your body (specifically your shins), and you'll be ready to drive with your hips and glutes (among other muscles of course). Right now your legs are almost straight before the weight is even a few inches off the floor. Get low, and pull the bar up with you!
All of this allows you to transfer the work to areas other than your back. By getting lower, you work your legs more and take the stress off your back. Everyone says that deadlifts are mainly a back lift, but when done correctly, they use a ton of legs and hip. So always keep that in mind!
Hope that helps :)
[deleted]
I think this is relevant to your interests :P
Your ass starts too high, raises too fast, so your legs are straight with the weight barely off the ground, as seen here
Oh man, that picture is just the worst. Thanks though, that's helpful.
ok firstly, you need to pull closer to the body. secondly, reset between every rep. thirdly, force your chest up. thirdly, lockout, squeeze the glutes at the top. and fourthly, don't round your back on the way down, lower it down a bit slower and keep that arch.
ok now for the rounding. firstly, are you stretching out the glutes and external rotators well? and secondly, are you doing your ab, hip flexor and lower back work as well?
Thanks for the tips.
No to any of this, I'm really just following the SS routine at the moment. Aren't squats and deadlifts supposed to be "enough" ab work at least?
Can you recommend any good stretches?
Thanks!
no. well it probably is if you're uniformly strong through the torso, but you're obviously not. doing a lot more planks and other stabilization work will fix the lower back rounding to a large extent.
http://ericcressey.com/exercise-of-the-week-lying-knee-to-knee-stretch
http://www.youtube.com/watch?v=RGe0CTVxjpI
do them both everyday