DEADLIFT BACK ROUNDING | CAUSE AND FIX
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- Опубліковано 9 лют 2022
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Follow me on instagram/tiktok @mattvena
Email mattvena@live.ca for coaching/programs
Use my affiliate link with Jacked Factory, or code MATT for 20% off supplements at athlete.jackedfactory.com/matt3
Use my code MATTVENA for 5% off fitgun at fitgun.us/?ref=yqoqxrpzcn
Use my code matt10 for a discount on fitness equipment at hspowerfitness.com/
I always thing youre gonna demonstrate something when i see the barbell on the floor but you dont lmao
Hes always looking down at the bar or moving his feet closer too like he’s teasing us 😩
Exactly, big tease lol
I know right
Gotteemmm
It's because he is not able to lift that much 👀
Another topic I've never seen: which muscles are being used in each " phase" of the deadlift? Like, when you are taking it off the ground the first inches, is your lumbar or your hamstrings that are being used the most? What about when it's right above your knees? This would help to identify weak points and include specific side exercises.
That might not be useful. There is no one ”ideal” deadlift technique. So what muscles activate maximally and which submaximally might be dependant on your technique which depends your strengths and weaknesses.
I like this idea. When I fail, I get it off the floor a few inches, then get stuck. I'd like to know if it's form or if an accessory lift would help.
@@CharlesLeak Juggernaut made a series of weak point analysis. Anyway, deficits would help you
Off the floor more quads. Middle to lockout more hamstrings. Lower back and lats stabilize during the entire movement.
My conventional form has been regressing lately, just what I needed. Thanks Matt!
I agree 1000% with this, pause deadlifts are what allow me to keep my upper back locked into the place and straight where as if I just go for the rep my upper back will round out. I’m working to the goal of keeping my upper back straight as I think it looks better and feels stronger for me.
Please keep making these videos. I will watch them, you can explain shit that matters to me and others way better than anyone else does, and in a shorter amount of time. GOAT
Topic request: different belt position. Some lifters wear their belt very high others relatively low. What are the pros and cons? How do I find the right position for my lifting (squat, dl)?
I’m nowhere near as knowledgeable as Matt, but as an experienced guy I can give a bit about my own thoughts. I like to wear mine around the widest part of my gut, because I find I get the most resistance and bracing power out of it. If you’re a guy with no gut, I recommend wearing it lower than your rib cage because I’ve seen guys bruise their ribs tightening their belt to ridiculous degrees and then lifting.
Mostly I’d just base it off of feel. If you don’t feel like you’re getting anything out of your belt, change up the positioning and tightness level. Beware of making it too tight, because you run a risk of messing up your skin and internal tissue.
A belt shouldn’t be “comfortable” to wear and use, but it shouldn’t be painful either.
Preference. What helps you brace best
Depends on your pelvis shape somewhat, if you have a big pelvis, you'll probably end up putting the belt higher up so it isn't on bone
Is Matt the kinda guy that has a bench and lawn chairs as his furniture? Simple things keep this man happy!
I like how Matt always films in a half-renovated room
What my previous understanding is if the back, specifically the upper back is rounded throughout the lift, it is not anymore unsafe than a flat back. Whereas if you start from let's say a flat back position, and your spinal position shifts to a rounded position during the lift, that is not safe and potentially dangerous risking injury. Correct me if I'm wrong.
thank you matt!! i needed this one!
Amazing video Matt.
This is crazy because I missed 505 at lockout from rounded back today
Love the channel keep the great content coming 👍
Appreciate the vid matt
Good SESSION MATT and Thankyou
Great video!!! Can you talk about healing and avoiding tendinitis with high frequency squats, recently ran a couple of smolov jr cycles that led to quad tendonitis
1:28 man really pulled a Ben Shapiro on us there
Hey Matt, I'm really bad at hitting the proper RPE. I'd love if you did a video on how you got better at that
Can you do a video on bracing and breathing? Thanks. Love the channel
Matt, it would be great if you could do vid on how to fix good morning squat to proper low bar...
Advanced deadlift technique…. Upper back rounded-thoracic spine and your mid to lower back-lumbar spine neutral. The issue with me is with heavier weight. Form just breaks down. You can’t have perfect form but you can perfect breathing properly and embracing the cue of creating tension (intra abdominal pressure) to create that pressure wall
Cavity form protect against heavier weight. Taking the slack out of the bar is something that’ll put you in your most optimal position to pull more weight.
Hi Matt, I would love to see you explain all this whilst performing the exercise in a certain way. Maybe with voice-overs or something
If we are running a certain program, should I input a straight back deadlift max rather than an all out shitty form max? my back starts rounding after 335 but my max is 415 with bad form, and I have plateaued on programs by inputing 415. Should I input 335 which will make most of my work sets in the mid 200s? Or just do a linear progression from about 300lbs with perfect form and add weight every session? I have already implemented tempo dls, paused dls, and rdls.
1rm with solid technique, 63% of that for 3-5 sets of 5, 3 times per week.
let's talk about your fridge placement
Seeing the thumbnail as a lanky 6’2 guy: Oh hey it me
How to fix hitching
Hey Matt, I am unable to conventional deadlift even 135 with a neutral spine due to hip socket interference and flexor tightness. But I can deadlift 405 sumo with a neutral back. Any recommendations of how to safely conventional deadlift and get that neutral spine?
Try a wider stance conventional.
I did 200kg without rounded back now I increased to 220kg and my back is starting to round, problem is now even when I go back to lower weights my back is always rounded it's like my new natural form that happens even on low weight high reps :/
I'd like to hear about thoracic vs lumbar spine rounding
I always hear that rouding your thoracic spine is fine, because of its shape and rounding the lower back is bad cuz its curvature is supposed to go the opposite side
It's also because your disks in the thoracic spine are smaller and encastred between your spine and your ribs, there are in a much safer area
I think Matt made a video a while back saying your lumbar spine will round regardless of what you do or think you do
honestly it's all starting position. my back always rounded for the longest time, I've always known it was my shitty starting position tho, then I finally found a setup that actually worked for me and my deadlift blew up which I fully expected, shit held me back for the longest god damn time
What set up? My back rounds right at the start since i have short arms. If my arms were a few inches longer id have a perfect starting position
Hey Matt I'm six one with long legs and my arms are 3 inches shorter than average. I can only use a trap bar, every time I do barbell deadlifts my back is very rounded to just reach the bar, even with light weight. Multiple trainers have warned me the way im doing with destroy my disks. If I don't round my back I have to drop back hips way below the point I can lift anything. Do you have any advise?
Probably a dumb question but have you tried sumo as well? Reason I say that is because a lot of tall folks seem to fit better in sumo where they can simply just bend there legs further as they spread out horizontally rather then forward/vertically.
Also there is absolutely no shame to using a trap bar deadlift; It does still have carry over & plenty of benefit.
Not a dumb question. I thought that would work but I have to spread my feet so far to make it comfortable my feet will get crushed.
@@calebbowen3433 may it help to start with the bar higher? like a raised deadlift?
I tried raising g about 5 inches but my shins push it way to far away from my center of balance
@@calebbowen3433 Now im guessing you are doing double overhand grip? I noticed that alot of people who do sumo with a shorter stance tend to hit the bar with their quads/shins which pushes the bar just slightly enough to make it roll out of their hands.
Might be worth shortening your sumo stance, trying an over/under handgrip, and turning your feet/knee's a bit more horizontally. (Atleast thats my experience and im 6'2)
1st
🙄
my back rounded a few weeks ago from deadlift and i fucked up my back. it hurted and i heard some noise. I think I will focus on training keeping my back extended instead lol.
I think you should see a doctor that sounds really bad
Oh man now I don't have any excuses to screw around with paused deadlifts tomorrow. I hate them so much. Lol
What about bending the other way?
Back arching with axial load always tweaks my lower back every single time. I'd say just keep your back flat or round it for deadlifts. Something like OHP spinal extension is unavoidable so I tweak my back a bit whenever I OHP.
Nice video! I've heard you and a few others I respect in lifting talk about how deadlifts are not inherently dangerous. I've injured my lower back many times doing conventional and with as "perfect" form as I could, with very sub-maximal weight. I switched to sumo very recently and it feels much better (no pain). Ofc I'll wait for a few months to see whether this IS better than conventional for me but now I'm curious: does this mean in a sense conventional for me was inherently dangerous? I imagine the answer is "no" but the reason I ask is because even lifting 135 felt painful from the starting position. And I tried to stick to conventional for months but wasn't able to progressively overload because I kept tweaking my back before I could set any 4-rep PR (I've never done less than 4 reps). Just curious, thanks in advance
I think your story is unusual. It may have an anatomical, pathologic explanation. As a chiropractor of 35 years, and weight trainer of 50+ years, I have a degenerative problem that does limit me. Treatment may not be necessary, but imaging like x-ray or MRI may provide an explanation. Most people with most problems in the spine can deadlift reasonably well, so your story makes me suspect an image-appreciable explanation may be present to explain your intolerance to conventional deadlifting.
@@CraigCastanet Oh really, I actually thought it was quite normal (because I've seem some other coaches also say how if conventional is consistently not working for someone, they'd switch their client to sumo).
I would guess some sort of muscular imbalance or pinged nerve. I used to get back pain all the time when deadlifting and squatting until I doing dead hangs after every workout. Keeping my back neutral/slightly arched also helped my pain in deadlifts.
@@dripshameless5605 if you had trouble with conventional deadlift you are not probably willing to give it another try, but just in case, I've seen Squat University (a youtube channel) address the problem with another strength athlete and at the end of the day it was all about positioning and bracing. You may wanna give it a look
@@Lollonman1 Thanks I'll check it out, I don't mind trying it again. It's just after so many frequent injuries, it gets tiring to never hit a PR, and I'm still in my noob phase
Watching this after failing my 215kg at my first meet
5:02 enter worm Chad
💪🏋️♂️🥇🙏🇨🇦🇨🇦🇨🇦
AlphaDestiny sent me!
Those gta sa hands
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It's much better to show someone a video like this than just make fun of them for having a cat back
You say further like Clarence Kennedy does 👀🥸🥸
91st like
Rounded back is because you're trying to lift too much weight. 🙄
@@PowerPerPound obviously not
A lot of deadlift problems come from hip/knee/ankle mobility issues. The same people in my small experience also have a lot of issues squatting for full depth.
hey matt what are your thoughts on the kneesovertoesguy's program? he does talk a lot on how everything he teaches is useful but not yet researched and at first sight everything he says makes sense but I can't help it and not think any random dude's program is a scam