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.

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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.

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