No matter which workout routine you follow, the deadlift is bound to be one of the staple exercises of the routine. It targets a large chunk of the back muscles and is considered one of the four most important lifts, but do you know how to keep back straight deadlifting weight? Are you getting the maximum performance?
How to keep back straight deadlift? The most important thing to keeping your back straight is engaging your core. The core muscles control stability. Additionally, you need to have a proper setup. The setup is responsible for maintaining the integrity of your spine.
Sounds complicated, right?
Don’t worry, I got you covered and the article will teach you the importance of the straight back deadlift, and how to avoid lower back rounding during deadlift exercises. Once you have read this article, you should know how to keep back straight when deadlifting and sorting out any frustrating issues that could frustrate your lifting or strength capabilities.
Why Is It Important To Keep Your Back Straight During The Deadlift?
Your spine is one of the most essential parts of your body. The spine keeps us upright, whilst connecting different parts of the skeleton. Even though the spine is made up of various bones, it contains numerous elastic ligaments and spinal disks that allow the spine to flex.
The most important reason for keeping the spine straight and using a neutral posture for deadlifting is to prevent possible injury to the spine.
Once you suffer from spinal injuries, it will impede a large chunk of your daily activities. Yes, you might be able to lift more with a rounded back, but the risks are high and could lead to permanent injury and back problems if you use a weight that is too heavy.
What Back Position During The Deadlift Can Be Dangerous And Incorrect?
One of the first steps to correcting your deadlift is to have a look at your current form. Certain forms and positions could be dangerous and incorrect. Before we look at how to correct these specific forms, you should understand how not to do it and why. Here are a few deadlift forms that could be dangerous and incorrect.
1. Scared Cat Deadlift / Cat Back Deadlift
Have you ever noticed how a frightened cat changes their body when they get scared? They often lift their back with their hair raised, making themselves as tall as possible. This is called the “scared cat deadlift” or “rounding of the back”.
The cat back deadlift is characterized by an improper curvature in the thoracic and lumbar portions of the spinal column.
The issue with this movement is that there is a lot of pressure placed on the spine in this non-neutral curved position. It could lead to some of the following:
- Slipping of the spinal discs
- Compressed spinal discs
- Fused spinal discs
- Pinched nerves
- Compressed nerves
- Soft tissue injuries in the lower and middle back
It is easy to see if you are making this mistake and you will find that your spine is rounded and your butt is pushed in. Simply imagine a cat being frightened when watching yourself in the mirror to identify this issue.
2. Using Of The Biceps To Lift
3. Knee Valgus / Knees Collapsing Inwards
4. Starting With Legs Fully Extended
Why Does My Back Round When I Deadlift?
1. Poor Glute Strength And Hamstring Flexibility
2. Lack Of Core Stability
3. Weight Is Too Heavy
How To Keep Your Back Straight In A Deadlift?
1. The Setup
2. Grabbing The Bar
3. Gearing Up For The Lift (Lifter’s Wedge)
4. The Lift
5. Lowering The Bar
Top 3 Exercises For Straight Back Deadlift
1. Paused Deadlift
2. Hyper Extensions
3. Good Mornings
About the Program
Our Deadlift 2.0 program is a 12-week strength plan designed to boost your Deadlift PR.
The program follows a schedule of THREE 60-90 minutes training sessions per week. The training is scheduled for Monday, Wednesday, and Friday, but you can adjust the days to fit your weekly routine, as long as you follow the pattern of one training day followed by one cooldown day, with two days of rest after every third session.
The training is structured into 3 main blocks, with each block lasting for 4 weeks:
Who Is the Program For?
The plan is fit for both male and female athletes and is especially good for Powerlifters and Olympic lifters, but also for fans of deadlifting and strength training. All training requires access to basic equipment.
- Split into 3 block of 4 weeks (12 weeks total)
- 40 unique exercises, with video tutorials
- Pre and post-workout stretch and special warmups
- Mobile friendly PDF version
- LIFETIME access
Why Can't I Keep My Back Straight When Deadlifting?
There are two main reasons for individuals struggling to keep their back straight during a deadlift. The most common is using a weight that is too heavy. Even the top powerlifters often use this during their competitions.
The other reason is not having enough hamstring flexibility or glute strength to perform the deadlift. These can be trained using the above-mentioned exercises.
Why Does My Back Curve When I Deadlift?
Your back would naturally curve when you are lifting a weight that is too heavy. However, not setting yourself up in a stable position or performing the correct motion could pull you in two different directions. This is often why you can't keep back straight during deadlift.
How To Keep Back Straight During RDL?
When it comes to the Romanian Deadlift, one of the main reasons that people bend their backs is due to not pushing their hips back. Instead of bending over, you should push your hips back, which naturally pulls you down. When lifting the bar, your hips should come forward in a thrusting motion, forcing you to stand upright.
Performing deadlifts is an essential part of working out. Most workout programs would have at least one form of the deadlift unless you have serious lower back issues. These should help you master the deadlift and ensure that you have the perfect motion. Let us know in the comment section if you have managed to perfect your deadlift.
- How Does the Spine Work? // NCBI: https://www.ncbi.nlm.nih.gov/books/NBK279468/
- Physical Activity and Quality of Life in Adults With Spinal Cord Injury // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2582427/
- Thoracolumbar And Lumbopelvic Spinal Alignment During The Deadlift Exercise // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9528690/
- Deadlift Exercise // PhysioPedia: https://www.physio-pedia.com/Deadlift_Exercise
- The Truth About Lower Back Pain After Deadlift // LiftPhysio: https://www.liftphysio.com.au/blog/lifting-and-lower-back-pain
- Towards evidence based strength training // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5513080/
- The Deadlift and Its Application to Overall Performance // NSCA: https://www.nsca.com/education/articles/tsac-report/the-deadlift-and-its-application-to-overall-performance/
Sergii is a professional weightlifter and National team member in the past. Competed in 94 kg w/c, won multiple medals on national competitions.
Nowadays Sergii is responsible for designing training programs, writing blog articles, doing live commentary of international weightlifting competitions, running different sport & fitness educational seminars, including Olympic weightlifting together with Oleksiy Torokhtiy all around the globe.