Building Static Strength for Back?

[revexrevex]

How do you prevent your back from "caving" in during deadlifts. I try to arch as hard as possible, but my lats round in and I loose the arch. I need an exercise that will help me keep this arch and prevent the rounding. Any idea?

 

[spatts]

Lats rounding in? Sounds like you're having trouble keeping your traps squeezed (shoulder blades together) ???

 

[revexrevex]

NO its like the upper and middle back round. I posted this on growordie.com a while ago, and these few powerlifters suggested I do hyperextension with barbell on my back, holding the position for 10 seconds each rep. I don't have the ability to do that in my gym, so I was wondering if there is anything else to it.

 

[spatts]

OK, listen...that upper middle back IS your traps. Those little humps on each side of you head are the LEAST of your traps. When you can't keep your upper back tight/flexed, that's traps.

 

[jerkbox]

work on your form with lighter weights.....


what are you currently doing?

 

[revexrevex]

Today I tried rackdeadlifts from below the knees, pushing through the heels, and pushing back, but it still started to round. At first I thought it was just that I loose from when I get off the floor, but same thing happens near lockout. I made video in my journal, so here, look at 3rd rep especially.

http://www.bebinary.com/alex/july8/455x3Rackdeadlift,235x7bentrow.wmv

 

[IronLion]

sounds like a form issue

you may be too horizontal in your setup......also you may not be pulling back enough

 

[IronLion]

you need to ditch the wraps and rack and just pull from the floor.....jmo

 

[jerkbox]

looks like you are slightly rounding your lower back to me bro....

 

[revexrevex]

This is the full deadlift video, and look what happens to my whole back, from lower back all the way to traps.

After seeing this I decided to either start light and build back up, or try to do rack deadlifts to solve the problem. So today was rack deadlift day, thats the reason for doing them..

http://www.bebinary.com/alex/july3/425x3,455x1Deadlift.wmv

 

[IronLion]

ok i see, you are having the pillsbury problem, basically your legs are locking out before the bar is even off the ground, thus eliminating all your leg power and making it a really dangerous and heavy sld


the good news is that if you pull 455 with that dogshit form you have the strength to pull 555 with proper leg drive....there are many fixes to this problem....if i were you I would start strengthening the bottom of the deadlift, that is what you are struggling with, and do more weighted core work....

to hit the bottom try speed deads, deads from blocks (the bar is lower), one hand deads, stiff arm pulls (basically a deadlift and a power shrug put together where you pull under conrtol and then explode from the knee)

 

[revexrevex]

Ok I see, So it could be weak abs and obliques? I'll definetely do speed deadlifts. What about deads from the block... they start at the middle of the shin?

 

[spatts]

Yeah, there's nothing wrong with the upper back there. You're missing hip strength. Dimels, dimels, dimels.

What's the Spatt's motto for hip recruitment when deadlifting? Anyone? Rojas?

 

[revexrevex]

F*CK THE BAR!

You really think dimels will help..... and maybe sumo deadlifts?

Yeah, there's nothing wrong with the upper back there. You're missing hip strength. Dimels, dimels, dimels.

What's the Spatt's motto for hip recruitment when deadlifting? Anyone? Rojas?

 

[spatts]

F*CK THE BAR!

You really think dimels will help.....

Okay, if you looked up F**K the BAR in a video dictionary it would look like this:

DIMEL DEADLIFT

 

[Mike_Rojas]

I have the same problem with hip drive, rev. What's helped me is not to just pull up the weight, but to visualize myself doing a squat with the weight in my hands. Think of your hands as hooks, and try to use hip drive to move the bar.

Practice with light weight and you'll see what I'm talking about.

 

[revexrevex]

thank you mike. It is hard to switch the weight to line up with the heels though because the shins don't let you. Otherwise I know what you are talking about. But the problem is that the bar is so far in front of the body, that it is very hard not to let the back take over the lift.

 

[makedah]

dimels look groovy. Will definitely try them out as an accessory hip move (if I can peel myself away from my beloved pull-throughs). Those of you who've tried it: any strain on the low back?

 

[spatts]

Your lower back should stay tightly arched the whole time, this is a hip move. If it hurts your lower back, you've found your other weakness.

 

[pwr_machine]

Lats rounding in? Sounds like you're having trouble keeping your traps squeezed (shoulder blades together) ???

That was my first thought also. Shrugs standing erect and shrugs with a slight forward lean (squeezing up and back, not rotating the shoulders) usually does the trick.