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Old 03-19-2014, 09:48 PM   #1
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Default help me learn rounded uppers back deadlifts

Hi to all, some powerlifters deadlift with a rounded upper back. I know they do it intentionally. I've tried it and I feel stronger out of the bottom. But as soon as the weight gets heavier I go back to my old form (which is sucky). I want to know what cues do you use or any advice you could give me to learn this.
(I want to learn this mainly because when I arch my whole back my arms tend to go down and when the weight gets really heavy my lower back rounds instead of my upper back (My upper back remains neutral) and sometimes my right scapula wings).
The weeks that I practice rounded upper back deadlifts none of the previously happened actually they felt easier. But I still need help.
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Old 03-19-2014, 10:00 PM   #2
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In my humble opinion (yes, I mean that ), it seems the best way forward for a lot of people (that's right, therefore not all) is to keep your back as straight as possible, rather than particularly arched or rounded any which way.

Unless you're an advanced lifter, in which case, I'm sure you'll know what the best way for you is anyway.
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Old 03-19-2014, 10:08 PM   #3
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If the weight gets heavy, and your lower back is rounding, you need to learn how to deadlift first. You admit you go back to your "old form" that you describe as "sucky". How long have you been deadlifting?

Rounding your upper back won't fix your lower back rounding. You need to use less weight, get a stronger back, stronger abs, and stronger hamstrings.

My upper back rounds a little bit, and I don't force it. Regardless, I can help you with some cues I use:

1. Knees out...just the smallest bit.
2. Pull the slack out.
3. Hips back and down.
4. Pull the weight BACK

#4 is the most important. Focus on pulling the weight back to you, and not up.
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Old 03-19-2014, 11:18 PM   #4
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I've been deadlifting for 2.5 years. And my back is fine until 175kg 6 reps, but after that (I did 180 for 5 reps today) even though my back doesn't hurt I dont like how my form looks. I'll upload a video next week so you can see it clearly.
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Old 03-20-2014, 06:15 AM   #5
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I think you're overthinking it. Sorry, I know that wasn't what you were looking for. Before we give advice on making any changes, we need to know where you are now, which means we really need a video, and information about you. But you just need to deadlift. Keep deadlifting, add in some SLDLs and Good mornings, and strengthen your core with planks and weighted ab movements. You'll be fine, and you'll learn a lot about what works for you.
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Old 03-20-2014, 08:38 AM   #6
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Quote:
Originally Posted by Narek View Post
I've been deadlifting for 2.5 years. And my back is fine until 175kg 6 reps, but after that (I did 180 for 5 reps today) even though my back doesn't hurt I dont like how my form looks. I'll upload a video next week so you can see it clearly.
A video for the guys to see, will be great.

I'm not sure what post count you need to post a link but if you post it and it doesn't link either someone will link it for you or Steve will bump your post count so people will be able to see the vid.
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Old 03-20-2014, 09:30 AM   #7
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I just try to get my head and shoulders as high as possible before I pull. This naturally rounds my shoulders some.
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Old 03-20-2014, 09:41 AM   #8
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Tight lower back, lead with your head, stand up instead of lifting it. Don't yank on the bar, but pull with authority.
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Old 03-20-2014, 03:01 PM   #9
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I think the best cue for you is to pull your shoulders down into your lats. I've seen a lot of guys try to use the rounded upper back technique and a lot of the time there shoulder are high and forward. Dont worry about pulling your shoulder back so much as pulling them down. This will keep your arms long which will in turn activate your lats which make the lockout much easier. Also I'm sure most of the guys you see doing this technique are advanced and they have the muscle and training maturity to handle that technique
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