Tag Archives: deadlift

Flat vs. Round Back Deadlift


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The flat back deadlift is the standard technique most people use, or strive to. By pulling your lats back, taking the slack out of the bar and making a proud chest, you’re able to maintain a nice straight back position.

The lats back (flat back) position is difficult to maintain with heavy weight.

The round back deadlift is great for more advanced lifters wanting to move really heavy weight.

Start with your upper back rounded and keep a neutral low back position.

With the round back deadlift you start with your shoulders down and lats in the front pocket — a much easier position to maintain and allows you to shorten the ROM.

You’re able to get your hips closer to the bar, putting them in a stronger position with a shorter ROM. Your shins will be a little more forward for more quad involvement and a more explosive push off the floor.

It’s extremely important to breathe and brace properly when using this technique as you’re already starting in a more rounded position, and you want to prevent further rounding.

If you’re an advanced powerlifter/strongman looking to move as much weight as possible, the round back deadlift is generally the stronger option.

If you haven’t mastered the ability to breathe, brace, and develop tremendous tension through your body, or if the extra pounds aren’t that important, the flat back deadlift is generally the safer choice.

Here’s a comprehensive deadlift tutorial explaining both the flat and round back deadlift technique.

 

Want a bigger deadlift?

Shoot me an email at adamnpine@gmail.com with “DEADLIFT” in the subject line!

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How to Increase your Deadlift: Deficit Deadlifts, Snatch Grip Deadlifts, Paused Deadlifts

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There are many reasons you can fail at a deadlift. One reason might be your setup and technique needs work. That’s just one reason why it’s really important to practice actual deadlift. On my deadlift day I start with the conventional deadlift and then pick a movement to focus an area of the lift that is weak. Here are some exercises that will help you fix those weak points off the floor and increase your deadlift.

Deficit deadlifts
I love deficit deads for building strength off the floor. Stand on a 100 lb plate, or something lower, as low as an inch and pull. If what you’re standing on is too high, it can cause you to round your lower back, causing low back pain. I recommend something about 3” or less. When you do these, make sure you are stopping at the bottom, and letting the weight rest, if you let the weight rebound off the floor, you are defeating the purpose of the movement. Deficit deads will help you build strength through a lower starting point.

Snatch grip deadlifts
When doing snatch grip deadlifts, take a snatch grip on the bar, fingers outside of the rings. Get into a deadlift position and pull. Like the deficit deadlift, snatch grip deads will force your hips into a deeper starting position. This will help build strength in a low starting position, plus the snatch grip will really build up your upper back strength!

Paused deadlifts
Paused deadlifts are another exercise that can be used to improve your strength off the floor. Pull just like a deadlift, but pause for 2-5 seconds where you struggle the most in the deadlift. If you have trouble right off the floor, pause as soon as you break the weight off the floor, if you have trouble right at the knees, pause there. These will help you find your body’s strongest position during this portion of the lift. Make sure you pick a moderate weight so you can use good technique.

Give these variations a try if you are seeking to increase your deadlift strength!

If you have question on how to add these exercises into your program, email me at adamnpine@gmail.ccom and put “DEADLIFT QUERY” in the subject line.

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