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Old 09-21-2013, 08:26 PM
Kenny Croxda Kenny Croxda is offline
Kenny Croxda should change his/her status!
Join Date: Aug 2012
Location: New Mexico
Posts: 22
Default Some Back Rounding is Okay.

Originally Posted by arian11 View Post

I figured I'd make a thread to see if anyone is interested. Basically, my deadlift form use to suck...real bad. Finally, one day, I decided that I was tired of it and wanted to make some changes. I've slowly improved and it is much better these days, though not perfect. This video (I know, it's long), goes through the process I took to fix it. You can see how my form slowly improved over time and got better and better at higher intensities. Maybe it'll be helpful for someone. If you got any questions, ask away. Thanks.
When it come to heavy deadlift, the back is going to round. I have stated that for a couple of decades and posted it on multiple training sites.

A great example is...

Benedikt Magnusson 1015 Deadlift

This article by Contreras does nice job of breaking down the misconception that some back rounding is wrong and unnatural.

A Strong Case For the Rounded Back Deadlift

The Push With The Legs Misconception

This is one of those myths that won't go away.

Conventional Deadlifters

The firing sequence for a conventional deadlifter is: Back-Legs-Back.

Research by Dr. Tom McLaughlin (Phd Exercise Biomechanics/Former Powerlifter) has demonstrated that the lower back breaks the weight off the floor with conventional deadlifters. The the legs kick in.

Sumo Deadlifters

The muscle firing sequence for sumo deadlifters is: Legs-Back.

Sumo Deadlifters break the weight off the floor via leg drive.

Arian's Top Pull

As with most conventional deadlifters, you are strong off the floor and in the knee area.

You deadlift is harder at the top "finish" position.


The finish position is all about hips and glute drive. You want to drive you hips through to the bar.

Contreras Hip/Glute Thrust movement will help.

Horizontal Back Raises will also help. Horizontal Back Raises overload the glutes in the finish position in basically the same manner as the top part of your deadlift.

Kenny Croxdale
I guarantee it will never work if you never try it.
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