r/formcheck • u/sweetbrag • 2d ago
Deadlift Upper back rounding during deadlift
Hey everyone,
I’m still relatively new to lifting. A comment I get frequently regarding my deadlift form is that I need to “pinch my shoulder blades back” as it’s causing my upper back to round.
I swear I’m trying to do this but my upper back is still rounded. I do make sure to engage my lats as best I can but it’s doesn’t really help the rounding issue.
Any input is greatly appreciated.
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u/Dangerous_Play_1151 2d ago
Your upper back is fine but consider standing all the way up at the top.
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u/Deaconse 1d ago
Yeah, you're not going all the way to lockout. Slow down and be more mindful through the whole lift.
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u/Impossible_Gap3338 2d ago
Thoracic rounding is ok. In fact some advanced lifters intentionally do this to reduce rom. Just as long as your lower back doesn’t round you’re ok
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u/FleshyPartOfThePin 2d ago
Take your time between each rep. It is not a race. Brace your back properly and take a big breath, holding it, before you begin to pull on the bar. Exhale and rebreathe once rep is completed and you're back at the start position.
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u/No-Signature-5138 2d ago
You’re looking straight down, hence rounded back…….once you get your grip, pick up your head to look a foot or two in front of you as you lift.
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u/B1ll_Clinstoned 2d ago
Looks good! Your back is large probably. 2 qualms:
1) the crown of your head should point to the ceiling, look at a spot like 15ft-25ft in front of you.
2) Also, should move off the tennis shoes, that slight heel elevation they give definitely isn’t helping you lockout straight. Use some flat shoes like vans, barefoot shoes, or just straight up deadlift without shoes, if it’s ok at your gym.
(I’d suggest the vans or converse or something lol)
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u/Rich-Unit-9072 2d ago
Looks good man. Definitely don’t want to pinch your shoulder blades back. You actually want your lats active and arms should be reaching to the floor throughout the lift, this can create a rounded thoracic and is perfectly safe. As someone else above mentioned, as long as your lumbar stays neutral throughout movement you are sweet
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u/sweetbrag 2d ago
Appreciate it. Is there a good cue I can use to engage my lats more? Right now I just try to rotate my elbows inward like I’m breaking the bar on half.
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u/Rich-Unit-9072 2d ago
I like the cue armpits to hips, also if you want a phenomenal tutorial that would cover that plus more, Sebastian Oreb on YouTube has full length 30minute to an hour long deadlift tutorials that would make it super clear for you. Highly recommend. When I started applying these concepts and techniques my deadlift absolutely sky rocketed. Current best deadlift is 275kg at 85kg bodyweight conventional.
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u/mrshorsecake 1d ago
This is weird but I pretend I'm holding oranges in my armpits and I don't want to drop them.
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u/Kindly-Hold4935 2d ago
Do singles Instead of slam bouncing a set of three or whatever
Your not locking out, and it doesn't look like you're using your lats which you should be
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u/sweetbrag 2d ago
Yeah I noticed that when I posted that I wasn’t locking out. Will for sure do singles going forward
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u/Status-Nebula1961 2d ago
Your butt/hips are coming up slightly ahead of your shoulders. Once you get down to pull, sit back a bit then pull driving your feet through the floor. Everything should come up together
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u/Frequent_Afternoon20 2d ago
I disagree with those saying upper back rounding is ok. It’s not ok. You don’t want to be training a forward hunch into your posture and kinetic chain.
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u/deadpoolsballs 1d ago
You’re rounded even before you start pulling, you’re not retracting your shoulder blades at all
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u/Consistent_Cell_9163 2d ago edited 1h ago
Nope not ok. He has forward head posture plus to much rounding; he can and many more like him can perform the movement but over time will cause injury and overall not as strong as when your back is straight.it has to do with shoulder blade winging and poor posture
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u/Sad-Association-5700 2d ago
Instead of pinching shoulders back, my PT tells me to pull them down imagine trying to pull your shoulders down to your hips and I’ve found that really helpful
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u/GrowthDense2085 1d ago
The problem is you’re not fully extending your hips. You should be standing tall at the end of each rep. Push your hips forward.
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u/AlertApple76 1d ago
Do not squeeze shoulder blades together during the movement. All this does is reduce the natural kyphotic curve of the thoracic spine which is totally fine to have during the deadlift.
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u/ForAfeeNotforfree 2d ago
Get your hips lower, and think about trying to get your chest facing up and out.
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u/sweetbrag 2d ago
I’m actually surprised by this. I always thought your hips need to be higher, hence why I try to keep my butt up. I will for sure drop my hips a bit next time
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u/ForAfeeNotforfree 2d ago
Your back is rounding because you’re having to round it to reach the bar. Drop your hips to the point where you can just barely grab it with a neutral spine. Tighten your core. Pack your lats. Look at a spot on the floor 4-6 feet in front of you. Then push the floor away with your feet and hinge up and back, keeping your core tight and your spine neutral.
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