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Helpful ReplyHot!Back to deadlifting - back rounding issues

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hankpym
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2018/10/19 01:36:10 (permalink)
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Back to deadlifting - back rounding issues

Hi all,
 
I am in my mid 50s and I haven't deadlifted for over 10 yrs but as even light squats feel a bit wrong now on the knees and bench press is too hard on the shoulders I have been dabbling with very light deadlifts as it seems to be the only compound lift that is left as an option.
 
Trouble is, it feels as though the bar is about 2 inches too low for me as I can't seem to prevent rounding of the back when the bar gets a little bit heavy, I use olympic plates and get down to my socks but still the lower back tends to round.
 
I could prop it up on rubber mats either side but that feels like cheating, this must be some kind of flexibility issue so I would rather tackle it rather than get round it.
 
Any suggestions?
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stinking_dylan
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Re: Back to deadlifting - back rounding issues 2018/10/19 07:24:49 (permalink)
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Strengthening the core and yoga to increase flexibility.
For the lift, I find getting into a low starting position, and pulling the bar back along your shins (may need deadlift socks or pull your knee sleeves down around your shins).

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H0M3R_j4y
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Re: Back to deadlifting - back rounding issues 2018/10/19 07:35:46 (permalink)
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There's nothing wrong with raising the bar up an inch or two with some blocks or rubber mats. As you get used to it you'll be able to lower it back down again. However the upper back rounding a bit isn't as bad as many people make out, as long as your lower back is straight.
 
You need to pull your lats back and squeeze shoulder blades together when deadlifting, heavy shrugs out of the rack are good for this.

 
1RM's @ BW 90kg:
Squat - 160kg / Bench - 115kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
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ANIMAL
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Re: Back to deadlifting - back rounding issues 2018/10/19 08:11:38 (permalink)☄ Helpfulby SeanR 2018/10/19 10:25:01
+1 (1)
You needs to use your legs. The first third of a deadlift has nothing to do with your back. Every thing is just locked in tight while legs do the grunt work. Don’t look down. Look straight across the room or slightly up.

Visualise you pushing the floor away with your legs. Once its past your knee, back comes into it with a hip hinge. You want your hips to come through as fast as possible.

If you’re just starting deadlifting again after 10 years, keep it very light, and reinforce the tech over and over again.. greasing that groove and building the muscle memory.. It’s not just strength needed, it’s a skill and that needs practice
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hankpym
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Re: Back to deadlifting - back rounding issues 2018/10/20 21:09:09 (permalink)
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Thanks for all the answers, I did them again this morning and filmed it and looking back it does not seem as bad as what I thought or how bad it feels - in fact the form looked pretty good considering.
 
I am not going to move up in weight until this all feels right again though.
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Dav
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Re: Back to deadlifting - back rounding issues 2018/10/20 21:49:58 (permalink)
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I'm with Animal who talks total sense. After not deadlifting for nearly 30 years (due to back issues) couldn't have put it better!
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