Upper back rounding on deadlifts

[trevor morency]

#19578

https://youtu.be/9LLA2KLd5Q0

I’m noticing some Upper Back rounding during deadlifts. For reference, these are the deadlifts below knee with chains from the TPSmethod programming.

Any cues/corrective exercises you can recommend to fix this issue? I am currently trying to envision “tucking the lats into the pockets” but still am getting the upper back rounding.

[Murph]

#19579

Trevor,

It’s not too bad on the 1st rep, but it does get worse as you progress.

That’s ok because we use these variations to find weak points, and we found one.

It seems you can get a little tighter at the start, and I also suggest resetting at the top between reps.

You are doing a good job making your arms long at the start, but fatigue is making the problem worse (by design).

Before we add in extra back work, try resetting your arms/back at the top of each rep before you lower it next time.

See if that works, and if it doesn’t we will go from there.

Sometimes a simple readjustment between reps is all it takes.

[trevor morency]

#19593

I came back this week trying to be mindful of the upper back but it still seems to be a bit of a problem. Sorry for the crappy camera angle, youtube cut off part of the video.

Also, just as a note this is my last set of 5 (2/1000 pauses below knee) so I am a little fatigued- I figured that would show the issue more. Do you think more upper back work might help with this problem?

[Murph]

#19594

I use fatigue to expose weakness in my programming and it is evident here.
It could be:
Weakness in upper/mid back
mobility
set up/technique

Try adding these in a few times a week:

and

and

As you were fatigued here it is more pronounced.

The mobility work may help, especially if you work at a desk.

Does this issue happen on regular deadlifts?

[trevor morency]

#19655

It does not seem to happen on regular deads, but it does seem to happen on higher reps.

I will give the mobility work more of a priority.

In addition, any accessories you think work well without going too far off program? Db/bb rows, face pulls, rack pulls? I am using the tpsmethod for powerlifting so I can either substitute the additional work for certain exercises or throw in more upper back at the end of workouts?

[Murph]

#19656

If it happens on higher reps (fatigue) that is the program exposing a weakness, as designed.

Your upper back can never be too strong!

When adding in extra work, it depends on where you are int he program and what program.

In the final weeks of a meet prep plan, adding in more is almost never a good idea.
In off season, it is ok.

The question is, how HARD are you hitting the assistance and accessory work?
EG:
If we have dumbell rows in, are you EXHAUSTED after a set?
You should be.

Of course this is not for every exercise, but your big accessories like rows, and secondary exercises like board presses, good mornings, etc should be very hard.

Assuming you are at the correct intensity on assistance and accessory work, a short list of back work is:

Seated Rows
Shrugs
DB Rows
Chest Supported Rows
Pullups

Add one exercise in to each session for a few sets of 8-15 depending on the sets/reps in the week.

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