Quote:
Originally Posted by Reno
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which category do you fall under: have trouble keeping back locked (at all weights, even light ones) or have trouble keeping back locked when the weight gets hard?
if it's the former, it's simply a technique issue (probably).. it's common for people, especially dudes, to not have good awareness of their lower backs
are you able to consciously arch your lower back and contract the muscles? if you have troubles with that, have someone place a hand on your lower back and try to contract the muscles... alternatively, or in addition to, lie on your stomach with your hands behind your head and raise your knees off the ground; do this for 10-15 reps if you can't feel how your back is working
after doing this, stand up again and try to arch your back--it should be much easier, and you should be able to feel it.. this is what you want to be doing when you are deadlifting
as well, make sure that when you set up for the deadlift you are trying to "show your nipples to the person in front of you"--really focus on keeping your chest raised and don't let it drop when you start the lift... but be careful that you don't look up; maintain a neutral neck position, looking about 6ft ahead of you on the floor or so
if your back is only rounding when you get to heavy weights, then a weak lower back is more likely the primary culprit... you can handle this a number of different ways:
- perform 1-2 back-off sets after your main set of 5 (knock off around 20%, or however much it takes to feel like it's working your back while not being a struggle)
- 3-5 sets of 10 of hyperextensions--add weight once you can do all the reps with your bodyweight
- RDL
The RDL | 70's Big for 3 sets of 5
- Good mornings for 3-5 sets of 10 (start with just the bar)
regardless of which method(s) you decide to employ, drop your top set of 5 10% (or more if it's still too heavy for your back to remain extended) and start working your way back up from there
