Struggling to stop your back rounding during deadlifting?
If you’re following these five simple steps and setting up for the deadlift correctly but still find your back rounds during the exercise, these three exercises will fix it:
- Cat-Camels: This simple exercise will help trainees with poor kinaesthetic awareness learn how to distinguish between lumbar flexion, which is good, and lumbar extension, which is to be avoided during the deadlift.
- Prone Back Extension: Another great exercise to help novice trainees develop the ability to contract the muscles of the lower back into lumbar flexion and maintain that position for extended periods of time.
- Forty-Five Degree Back Extension: This exercise helps you learn how to maintain lumbar flexion while performing hip flexion and extension, while at the same time strengthening those muscles without the use of external loading.
These three exercises are incredibly valuable.
Combined with a good technique, proper loading and regular deadlifting they will help you learn how to flex the lumbar spine correctly, and build the strength to maintain the position during deadlifts.