The rounded back deadlift is one of the most popular variations of the deadlift. It’s popularity has been increasing over time. There are many reasons why people like it so much, but let’s start with its safety benefits. When doing a full range of motion (ROM) pull, there is always risk involved when performing any movement involving your spine or spinal discs. While some movements may not pose such risks, others do and rounding your lower back can be one such danger.
A rounded back position puts less stress on your lumbar vertebrae and discs. The rounded back position also reduces the amount of force that must be applied to lift heavy weights. A rounded back position allows you to perform heavier loads without having to worry about injuring yourself.
However, rounding your back does have its drawbacks. One drawback is that it increases the chance of injury to your lower back. Another downside is that it decreases the effectiveness of your pulling technique.
Both of these issues need to be addressed if you want to maximize the potential benefits from using a rounded back position while still maintaining proper form.
Having a strong core and an upright posture can help for several reasons. The main benefit is that it prevents you from rounding your back during the lift. Having a strong core helps you maintain a proper lifting posture because it is much easier to stay upright with a strong core compared to a weak core that allows you to easily bend over during the lift.
To prevent injury, strengthening your core is one of the best things you can do. By strengthening your core, it is easier to maintain proper spinal position. Your core consists of several muscles from head to toe, including your abdominals, lower back, hips, and even your glutes.
Exercises such as planks and bird dogs primarily focus on your abdominals, while exercises such as hip bridges and deadlifts primarily focus on your lower back. You should try to incorporate these types of exercises in your routine to keep these muscles strong.
Next is flexibility. Having flexibility is not as important as strength in this case, but it can still play a small role in preventing rounding of the back. Having flexible hips and a flexible lower back can prevent you from rounding your back during the lift.
If you have tight hips or other areas of inflexibility, these can prevent you from properly positioning your legs and back for proper form. The main reason why flexibility is not as important as core strength is due to the fact that you can use proper form with ease.
Having proper technique is crucial in any exercise. For the rounded back deadlift, one of the keys to performing this lift properly is to use proper form. This mainly involves two things.
The first thing to consider is your grip. It is preferable to have an overhand grip while pulling. This is because gripping the bar narrows the width of your hand placement. When you grip the bar using an overhand grip, your hands are closer together. This can help you from twisting your wrists and causing injury to them.
The second thing to consider is keeping a strong lumbar (lower back) posture. This is mainly done by engaging your core muscles and squeezing them throughout the deadlift motion. Try to imagine that there is a glass of water on your upper back.
If you were to let the glass fall and it were to hit your back, would it break?
The answer is no, because the muscles in your back are strong enough to prevent the glass from breaking. This is similar to how you should be thinking throughout the deadlift. By squeezing your core and preventing your back from rounding, you can prevent injury and move more weight.
Here are some videos that can help you perfect your form. First is a video by Tom Teliszewski that explains proper deadlift technique.
The next video is of a powerlifting competition. While this is not the ideal way to perform deadlifts, it can help you see proper form and visual examples:
Finally, here are two videos of professional powerlifters performing deadlifts in a powerlifting competition:
Benefits and Risks
There are many benefits to deadlifts, and only one major risk. The benefits include increased hip and back strength, improved posture, and stronger core muscles. Deadlifts can increase hip and back strength while improving your posture and firming the muscles in your core.
None of these are done with any other exercise, so they are all beneficial.
The only major risk of deadlifts is lower back injury. If you use proper form and keep your back straight while lifting, you shouldn’t experience too many problems. If you are still experiencing lower back problems, try lifting less weight or performing more exercises that strengthen your back such as back extensions.
How can I add weight to the bar without it falling off?
When adding plates to the bar, you want to make sure that the bar is completely secure when it is on your back. Here are some things that you can do to achieve this:
The first and most popular method is to have a friend hold the bar in place while you get under it. To do this, get into position to lift the bar.
Sources & references used in this article:
Thread: Now, who was it exactly that said you need to deadlift to get good at deadlifts? by M Girvan – elitefitness.com
Elitefts Deadlift Manual by D Tate
WHAT IS THE DEADLIFT? by D Tate – elitefts.com