This is the best video on deadlift form I've ever seen. It explained my form issues, AND why my lower back exercises never seemed to do anything about them. Thank you muchly!
This has to be one of the most informative videos i've ever watched on youtube. Learned a shit ton, I had to pull out the pen and paper to take notes down lol. Thanks brother!
Hey guys sorry for the video error! Obviously that first client video is not Angela as the caption says lol that's Parker and he deals with mobility issues hence why I added that in. The later client video is obviously Angela. Was able to annotate over it but mobile RUclips will still show that. Just didn't want anyone confused. Had an issue with the slides on premiere it seems.
this is quite a comprehensive analysis of back rounding problem. no one else has been so specific and elaborate about the problem. it will help many who are seeking the solution to this rounding problem. thanks brenden
Shins of peace! This video was very informative Brendan. Thanks for going through a 1,000 reps on the deadlift and spending time to make this video forreal!
How you can tell someone knows what they're talking about when showing how to deadlift ......... blood and scars on the shins, awesome advice and explanation
Well, you've inspired me to make some changes in my programming. You explained perfectly what's causing the form breakdown in my deadlift and how to fix it. Great video. Thanks.
This is very detailed. I had a feeling there were areas of my lower body that were not developed enough, that is why my back was constantly rounding close to the bottom. My upper body is strong, but my lower body needs work. I could ACTUALLY feel my ENTIRE back doing most of my legs work.
I would I could film in-depth informative as shit videos like you. I just space out and go blank. I guess we all have our strengths and weaknesses! Keep the vids coming! :)
Well that's my problem well and truly diagnosed! My back rounds when I'm breaking the floor, I suspect weak glutes and hammies because I know that I've had trouble properly engaging them in the past (even in my squat which I now seem to have fixed with the "knees out" cue). Thank you for another super informative video and I'm set and ready to sort these deads out! xx
Thank you and yeah it takes a while to solve usually. You're either bringing up weak or inactive muscles or you're having to relearn the movement pattern completely. Keep grinding!
Thank you, this was very informative! I have been struggling with back rounding in my deadlifts (thought it had to do with my long limbs) but will be working on my strength.
Excellent video, I love it! I've recently found out that I have a flat back issue. I don't know if I've had it for years or I've been born with it, but I try to do my best to always perform a DL and a squat with the best form possible. Your videos are very helpful and I wish somebody like you could train me in my city :)
Thank you! What city are you located in? I know a bunch of in person coaches that are good in most big metropolitan areas that I could refer you to. If it's a more unknown or rural area I might not be able to help but if you're near a big city I know many.
This is the best video on this I've ever seen. Do you have any tips for someone with long legs and short arms and torso? My glutes are really strong but I still get rounding in my back for sumo so I think it's a positioning thing? Even with my legs spread all the way end to end of the bar I can barely reach the bar unless I squat really low and then my back ends up rounding.
Awesome video! People struggle to fix these because.... 1. Stretching and mobility work isn't sexy so they don't do it...or at least not enough. 2. They have to drop the weight substantially for awhile and their ego cannot handle it.
Roxana Morales I wish! Some day I'll have a following where I can do that. However if you ever come to San Diego hit me up a week before and I'm always down to help subscribers out if you can plan a gym visit to convoy strength at the same time I go!
That would be awesome! I've been struggling with lower back pain recently and would like some pointers on my squat and deadlift. I lowered the weight during these lifts but I still feel some discomfort.
I missed you mayne :') Just make more videos of you explaining the science behind exercises and stuff I like these :) or just generally make more videos ...and I'll watch lol not a creep at all
Any thoughts on how much i should be able to row in relation to how much i should be able to deadlift? It feels like my entire back just collapses as i start pulling the weight up even though I'm able to get into a good starting position. The lockout is never a problem. Not sure if my lower back or my mid/upper back strength is the issue.
Great video as always! I think i saw you mention before that you pull with a rounded back on purpose, because it put your body at a stronger position. Whats the science behind that? Kinda curious lol
Thanks Faras! So this video is aimed at people wanting to perfect a "picture perfect" movement pattern and in some cases this will be the most optimal way to pull for strength. From an aesthetics and health stand point it's also optimal to pull with a flat back. However often times people will be stronger if they start in a slightly rounded back position because we instantly get in a strong position. Although I could catch my hip extensors up to my back strength, if I'm truly training 100% for strength my back will always out weigh my hip extensor strength due to genetics. Because of this a rounded back position will always be stronger on me no mater how much I bring up the glutes and hams unless I were to stop training my upper back/deadlift. This of course would stall my progress and I'd have to do that every few months after training it again. Also as a powerlifter when you pull maximal deads for 1rm's a lot of power leaks can happen, one of them being a neutral spine. If we were to
lose position in the middle of the lift we would most likely miss the attempt however if we start in the position we will end up in than it avoids the power leak. Jeremey Hamilton did a good video on this on Omar isuf's channel. Overall a lot of people will just be stronger with a rounded back start position because it eliminates ROM, overcomes possible weakness issues, and avoids power leaks. Hope this answered it in depth enough!
holy shit, one of the most informative videos I've seen. I also have a theory on why the upper thoracic might round. Just purely due to heavy weight. Your hands are holding the weight right? What connect from your hands to your back? Arms...where the humerus inserts into the scapula and if there's heavy enough weight pulling your body downward, it'll cause scapular protraction and thus thoracic flexion. I totally just theorized this, what do you think Brendan?
No yeah totally! That's essentially what I was saying here but in layman terms. If the thoracic spinal region muscles are weak they will not be able to maintain a retracted and depressed scapula hence what we call power leaks during the lift! The key though is diagnosing if it's the muscles that are actually weak or if they're being overloaded from tension shifting from lack of other muscles contributing to the lift.
Do you have any videos about knee pain? If not, do you have any suggestions? Would it be other tight muscles contributing to it? My knee pain affects my leg workouts and even cardio such as stairs and bike etc.
Lol look at your sexy bleeding leg !! jk.... Thanks for the great info as usual... I have been trying to figure out my issue with lower back weakness, as you said i think i have weak hip extensors and glutes !!
I knew that'd catch all the girls eyes. Sexy scarred up legs hahaha. Yeah it's a tricky diagnosis sometimes. If you didn't get a clear answer here you can always DM me a video on IG or email me one and I can take a look. But if the back rounding is closely mimicking one of the scenarios I mentioned here than more than likely that is your issue.
+Brendan Tietz Oh my gosh so sweet of you man !!! I will take that offer .. Now I'm trying to strengthening my glutes and I will try to dead lift next week. I will definitely send you the clip for break down .. !! you are so awesome
The adductors play more as a stabilizer in most leg movements. Depending on the severity id do more machine type work. Squats, deadlifts etc will definitely irritate it. Leg press, leg curls, kneeling squats etc might be easier. Go by a pain scale of 1-10, 1 being barely noticeable sensitivity and 10 being excruciating pain. Anything causing more than a 3 on that scale is a no go imo. I think it's important to rehab with as much as possible without going over a 3 on this subjective pain scale. It's what I always do and am doing with my Lat currently which I tore the other week
+Brendan Tietz alright thanks for the advice. Sucks to get injured just when I was going for a PR -__- gonna stick to machines while it heals. Hope your lat heals soon !
ok i think my form may be off because i arch my booty way to high, is that a no no? is my lower back (lumbar) suppose to be getting sore at all when doing the sumo deadlift, because otherwise i might really be doing them wrong? i feel it in my gluts a little but more in my "lumbar" i do 60 lb , 65 lb and 75 lb and i do 20 reps of each one
Yes that is too much. You should not be in hyper lordosis of your spine. And you should not feel your low back ever after deadlifting if you are doing them correctly. You are either over arching your low back or you are over-extending your thoracic spine. DO you look in a mirror or look up while deadlifting? Stop doing high rep deadlifts.
On low weights everything works fine my spine is neutral but when i go on heavyweight like almost 200lbs my back bends and also there something wrong with my head....😕
Almost everybody will be weak off the floor in a conventional deadlift (which is the reason why basically no one should sumo as they'll be even more limited) and the reason they're weak off the floor and the reason their back rounds off the floor is weak knee extensors. Once we eliminate mobility and technique issues, which are easy to correct, 99% of rounding in the conventional happens off the floor and is due to weak knee extensors, which you didn't really talk about except when you briefly mentioned leg drive.
Parker's back is rounding because he has shit form and never even attempts to straighten it. Angela's back rounds because she has terribly shit form, doesn't start straight, doesn't brace or get tight. It is also quite clearly rounding, not because her hip extensors are weak, but because her knee extensors are weak; you are completely wrong there. You can see her do that terrible set up and jerk the bar off the ground, but it then basically stops as her knees extend and her back rounds, which is shifting the weight onto her hip extensors. Once that happens, she is able to continue moving the bar, which is a clear indication of weak knee extensors.
Agree, but I just think that if her back is rounding its purely because it is a lack of technique and bad cues.. almost everyone is naturally able to deadlift with a straight spine
"The glutes are the prime mover in the sumo deadlift." I almost fell off my chair when you said that. The glutes are barely involved; it is all knee extensors. The back doesn't "take over". It rounds to put your hips and knees in a position where one of them can work better. The vast majority of the time, it will be to extend the knees and flex the hips, so the hip extensors can act on the weight more (in other words, your knee extensors are weak). The back is never "moving" the weight except for when you get to the top and have to move it an inch to unround.
You are so wrong about everything you've said. It saddens me that you're allowed to post videos on youtube for people to see and assume as correct. Please take this video down. Almost everything you've said wrong in the video could have been avoided if you had just thought about simple anatomy and physics.
This is the best video on deadlift form I've ever seen. It explained my form issues, AND why my lower back exercises never seemed to do anything about them. Thank you muchly!
This has to be one of the most informative videos i've ever watched on youtube. Learned a shit ton, I had to pull out the pen and paper to take notes down lol. Thanks brother!
Probably the best RUclipsr at explaining lifting mechanics for sure!
Fuck yeah thank you man! I'm glad you categorize me that high hahaha
+Brendan Tietz Haha I got you Big B
Finally, a full complete understanding and explaination as to why your back hurts when doing deadlifts. Thank you!!!!
Solid video dude
Hey guys sorry for the video error! Obviously that first client video is not Angela as the caption says lol that's Parker and he deals with mobility issues hence why I added that in. The later client video is obviously Angela. Was able to annotate over it but mobile RUclips will still show that. Just didn't want anyone confused. Had an issue with the slides on premiere it seems.
what if my back rounds the other way? got anterior pelvic tilt from sitting all day and anoys me in the deadlift/squat
this is quite a comprehensive analysis of back rounding problem. no one else has been so specific and elaborate about the problem. it will help many who are seeking the solution to this rounding problem. thanks brenden
Super informative! Thanks Brendan. Love your videos! Great tips. As a visual learner I appreciate all the examples.
+Hakus Hakus not rude at all. Thank you. I'm flattered 🙈
excellent break down of how to identify and correct a problem with the deadlift
Thank you so much man!
Shins of peace! This video was very informative Brendan. Thanks for going through a 1,000 reps on the deadlift and spending time to make this video forreal!
Hahahaha dude I had just done a killer leg workout too. 5x9 on squats lel. Thanks for watching like always man!
Brendan Tietz Your dedication to the game is strong man. And you always got my support bro!
This is the best video I have seen on rounding in the lower back. To the point and very informative. Thank you so much.
Best deadlift video ever!! thanks so much :))
Ohhh!!! my dear, I can´t image my life without you...thanks again! How I thought... I have a weak back!
Love all the information you give out man! Always learning something new from your vids
Yeahhhh budday! Knowledge brings success!
Most informational dead lift video i've had the pleasure to come across, thank you for the information!
How you can tell someone knows what they're talking about when showing how to deadlift ......... blood and scars on the shins, awesome advice and explanation
#CoolDadCheckinIn
😎 STAHP HATIN, I'm a cool dad!
Haha you guys kill me :)
Omggg now i know why my back looks like that and hurt when i deadlift. THANK YOU! Super helpful video.
You're very welcome! So happy this is helping so many of you
Well, you've inspired me to make some changes in my programming. You explained perfectly what's causing the form breakdown in my deadlift and how to fix it. Great video. Thanks.
This is very detailed. I had a feeling there were areas of my lower body that were not developed enough, that is why my back was constantly rounding close to the bottom. My upper body is strong, but my lower body needs work. I could ACTUALLY feel my ENTIRE back doing most of my legs work.
I would I could film in-depth informative as shit videos like you. I just space out and go blank. I guess we all have our strengths and weaknesses! Keep the vids coming! :)
thank you for posting! I have this problem sometimes and this was so helpful.
Yeah it's very common! Glad I could help
Well that's my problem well and truly diagnosed! My back rounds when I'm breaking the floor, I suspect weak glutes and hammies because I know that I've had trouble properly engaging them in the past (even in my squat which I now seem to have fixed with the "knees out" cue). Thank you for another super informative video and I'm set and ready to sort these deads out! xx
This is the video I definitely needed to see! Thank you for putting this out!
Awesome, awesome video - been working on deadlift rounding a lot recently. :)
Thank you and yeah it takes a while to solve usually. You're either bringing up weak or inactive muscles or you're having to relearn the movement pattern completely. Keep grinding!
Excellent breakdown !!
Great video as always Brendan! Your stuff is always extremely helpful and you explain everything really well. Much appreciated!
Thank you! I'm always worried my mumbled explanations aren't getting across 😂 happy I'm just in my head about it
+Brendan Tietz don't worry, you explain it perfectly, I've shown your stuff to friends and they say the same thing. Keep up the good work man! 😊
you know your stuff, i'll def subscribe! Thanks Omar!
Beautiful. Thank you.
Thanks for making useful content mane, your awesome!
Glad you appreciate it so you're very welcome!
Your awesome man really appreciate finding this video after all.the other bullshit
You poor shins =(
My shins look similar. 🤣 Its why Crossfitters wear those long socks I think.
that was really helpful. keep it up :)
Hella helpful dude! Definitely deserve more subs for all the informative videos!
Thank you, this was very informative! I have been struggling with back rounding in my deadlifts (thought it had to do with my long limbs) but will be working on my strength.
Long limbs short torso probs
I think this video might have saved me because at high weight my lower back always flexes before it breaks the ground
Very informative, thank you very much....helped a lot😇good energy🖖
Excellent video
Amazing fixes.
Thanks
Thank you for this video!!!!
Very welcome
You've got a great channel with great quality videos!!!!
Screw You Google thank you man! Really appreciate the positive feedback!
This is very informative
Great video man! You always put out awesome content!! please keep 'em coming(:
Definitely will man! This year is grind time for RUclips!
Thank you so much!!
Great content as always Brendan! Had been waiting for a new video 😏
Hahahaha fucking client work has been killer but in a good way. I got more coming today and Sunday!
great video - thanks!
Great video. Thank-you
Amazing video Brendan, learned alot that I'll apply in my training👍🏻
awesome informative videos!
Excellent video, I love it! I've recently found out that I have a flat back issue. I don't know if I've had it for years or I've been born with it, but I try to do my best to always perform a DL and a squat with the best form possible. Your videos are very helpful and I wish somebody like you could train me in my city :)
Thank you! What city are you located in? I know a bunch of in person coaches that are good in most big metropolitan areas that I could refer you to. If it's a more unknown or rural area I might not be able to help but if you're near a big city I know many.
This is the best video on this I've ever seen. Do you have any tips for someone with long legs and short arms and torso? My glutes are really strong but I still get rounding in my back for sumo so I think it's a positioning thing? Even with my legs spread all the way end to end of the bar I can barely reach the bar unless I squat really low and then my back ends up rounding.
Awesome video!
People struggle to fix these because....
1. Stretching and mobility work isn't sexy so they don't do it...or at least not enough.
2. They have to drop the weight substantially for awhile and their ego cannot handle it.
Any chance you offer squat and deadlift form clinics? I would be very interested in attending. I live in Orange County (CA). Thank you!
Roxana Morales I wish! Some day I'll have a following where I can do that. However if you ever come to San Diego hit me up a week before and I'm always down to help subscribers out if you can plan a gym visit to convoy strength at the same time I go!
That would be awesome! I've been struggling with lower back pain recently and would like some pointers on my squat and deadlift. I lowered the weight during these lifts but I still feel some discomfort.
I missed you mayne :')
Just make more videos of you explaining the science behind exercises and stuff I like these :) or just generally make more videos ...and I'll watch lol not a creep at all
Hahahaha I got you! More coming today and sunday
Very informative 👏
Any thoughts on how much i should be able to row in relation to how much i should be able to deadlift? It feels like my entire back just collapses as i start pulling the weight up even though I'm able to get into a good starting position. The lockout is never a problem. Not sure if my lower back or my mid/upper back strength is the issue.
Great video as always! I think i saw you mention before that you pull with a rounded back on purpose, because it put your body at a stronger position. Whats the science behind that? Kinda curious lol
Thanks Faras! So this video is aimed at people wanting to perfect a "picture perfect" movement pattern and in some cases this will be the most optimal way to pull for strength. From an aesthetics and health stand point it's also optimal to pull with a flat back. However often times people will be stronger if they start in a slightly rounded back position because we instantly get in a strong position. Although I could catch my hip extensors up to my back strength, if I'm truly training 100% for strength my back will always out weigh my hip extensor strength due to genetics. Because of this a rounded back position will always be stronger on me no mater how much I bring up the glutes and hams unless I were to stop training my upper back/deadlift. This of course would stall my progress and I'd have to do that every few months after training it again. Also as a powerlifter when you pull maximal deads for 1rm's a lot of power leaks can happen, one of them being a neutral spine. If we were to
lose position in the middle of the lift we would most likely miss the attempt however if we start in the position we will end up in than it avoids the power leak. Jeremey Hamilton did a good video on this on Omar isuf's channel. Overall a lot of people will just be stronger with a rounded back start position because it eliminates ROM, overcomes possible weakness issues, and avoids power leaks. Hope this answered it in depth enough!
holy shit, one of the most informative videos I've seen.
I also have a theory on why the upper thoracic might round. Just purely due to heavy weight. Your hands are holding the weight right? What connect from your hands to your back? Arms...where the humerus inserts into the scapula and if there's heavy enough weight pulling your body downward, it'll cause scapular protraction and thus thoracic flexion. I totally just theorized this, what do you think Brendan?
No yeah totally! That's essentially what I was saying here but in layman terms. If the thoracic spinal region muscles are weak they will not be able to maintain a retracted and depressed scapula hence what we call power leaks during the lift! The key though is diagnosing if it's the muscles that are actually weak or if they're being overloaded from tension shifting from lack of other muscles contributing to the lift.
Do you have any videos about knee pain? If not, do you have any suggestions? Would it be other tight muscles contributing to it? My knee pain affects my leg workouts and even cardio such as stairs and bike etc.
I do full body exercises as well & do work my hamstrings but… Yeah, I am very quad dominant! Would foam rolling help?
What are some of the dynamic and static stretches do you do? Do you know a good website for info on that?
great video
I’m 4 years too late but fantastic video👍🏻
Lol look at your sexy bleeding leg !! jk.... Thanks for the great info as usual... I have been trying to figure out my issue with lower back weakness, as you said i think i have weak hip extensors and glutes !!
I knew that'd catch all the girls eyes. Sexy scarred up legs hahaha. Yeah it's a tricky diagnosis sometimes. If you didn't get a clear answer here you can always DM me a video on IG or email me one and I can take a look. But if the back rounding is closely mimicking one of the scenarios I mentioned here than more than likely that is your issue.
+Brendan Tietz Oh my gosh so sweet of you man !!! I will take that offer .. Now I'm trying to strengthening my glutes and I will try to dead lift next week. I will definitely send you the clip for break down .. !! you are so awesome
Have you got a mobility video for hip extension?
You and jazzy both uploaded videos!😱 👍 always so informational #thanksdad
😂😂😂 hahaha yeah we edited them together at my house
Any advice on what to do on leg days when your hip adductor is strained ?
The adductors play more as a stabilizer in most leg movements. Depending on the severity id do more machine type work. Squats, deadlifts etc will definitely irritate it. Leg press, leg curls, kneeling squats etc might be easier. Go by a pain scale of 1-10, 1 being barely noticeable sensitivity and 10 being excruciating pain. Anything causing more than a 3 on that scale is a no go imo. I think it's important to rehab with as much as possible without going over a 3 on this subjective pain scale. It's what I always do and am doing with my Lat currently which I tore the other week
+Brendan Tietz alright thanks for the advice. Sucks to get injured just when I was going for a PR -__- gonna stick to machines while it heals. Hope your lat heals soon !
ok i think my form may be off because i arch my booty way to high, is that a no no?
is my lower back (lumbar) suppose to be getting sore at all when doing the sumo deadlift, because otherwise i might really be doing them wrong? i feel it in my gluts a little but more in my "lumbar"
i do 60 lb , 65 lb and 75 lb
and i do 20 reps of each one
Yes that is too much. You should not be in hyper lordosis of your spine. And you should not feel your low back ever after deadlifting if you are doing them correctly. You are either over arching your low back or you are over-extending your thoracic spine. DO you look in a mirror or look up while deadlifting? Stop doing high rep deadlifts.
cool ，总结的很棒很实用，看到中文翻译过来的！关注点赞！
Great
Damn wished I had viewed this video earlier!!
On low weights everything works fine my spine is neutral but when i go on heavyweight like almost 200lbs my back bends and also there something wrong with my head....😕
I experience the Same
Travel to Ontario Canada so you can be my trainer please :)!
do some squat vids
Jusssssst wait! We got some dope ones coming
You look like Kevin Durand
Almost everybody will be weak off the floor in a conventional deadlift (which is the reason why basically no one should sumo as they'll be even more limited) and the reason they're weak off the floor and the reason their back rounds off the floor is weak knee extensors. Once we eliminate mobility and technique issues, which are easy to correct, 99% of rounding in the conventional happens off the floor and is due to weak knee extensors, which you didn't really talk about except when you briefly mentioned leg drive.
Knee extensors meaning quads?
"the back can not take the load"
Hahahaha just went back to hear me say that. I definitely always say shit like that in my videos without realizing I'm setting myself up.
haha my ears always on the alert for thats what she said, but on topic good video!
Bruv. I can dead lift 100 kg for reps but still doing 40 kg to stop back from bending
Parker's back is rounding because he has shit form and never even attempts to straighten it.
Angela's back rounds because she has terribly shit form, doesn't start straight, doesn't brace or get tight. It is also quite clearly rounding, not because her hip extensors are weak, but because her knee extensors are weak; you are completely wrong there. You can see her do that terrible set up and jerk the bar off the ground, but it then basically stops as her knees extend and her back rounds, which is shifting the weight onto her hip extensors. Once that happens, she is able to continue moving the bar, which is a clear indication of weak knee extensors.
Agree, but I just think that if her back is rounding its purely because it is a lack of technique and bad cues.. almost everyone is naturally able to deadlift with a straight spine
daddy cool
"Now I want you to wash my butt, ok"?
"The glutes are the prime mover in the sumo deadlift." I almost fell off my chair when you said that. The glutes are barely involved; it is all knee extensors. The back doesn't "take over". It rounds to put your hips and knees in a position where one of them can work better. The vast majority of the time, it will be to extend the knees and flex the hips, so the hip extensors can act on the weight more (in other words, your knee extensors are weak). The back is never "moving" the weight except for when you get to the top and have to move it an inch to unround.
David knee extensors being lower quads?
I actually think the rounded back is much stronger for many people. I.e bjornsson, J.ahola, pudzianowski, Konstantin
"hip extenzors" lol
You are so wrong about everything you've said. It saddens me that you're allowed to post videos on youtube for people to see and assume as correct. Please take this video down. Almost everything you've said wrong in the video could have been avoided if you had just thought about simple anatomy and physics.