Straightbacking

As ever there is more discussion on roundbacking here – I started straightbacking because I was getting to the point where my strength was getting stronger than my spine, so to continue strength gains I started employing the following three techniques.

I should point out that by straightbacking I don’t mean arched like a weightlifter, more like straight like a powerlifter.

As a master of roundbacking;

Here is what I’ve found that enforces straightbacking;

• I start the lift from the top – this works for reps or singles. I do the top starts exclusively then as I get closer to max I do a few deadstops (start from the top, stop at the bottom – see video) then regular style (start from the bottom). Note this works for sumos and regular deads. Note that top starts are less wearing on the back so the deadlifts can be done more frequently/heavier.
• Occasionally doing higher reps enforces a straight back as higher reps rely more on elastic recoil of the hip extensor which is best employed by keeping a rigid back.
• Wear a belt – I can lift more without a belt because as I round over my belly can get bigger. With a belt the belly can only get so big before it starts getting pinched and the belt digs into the ribcage, so I have to lift with a straighter back – the belt in this position increases IAP.

Round Back V Straight Back

Over at the Forums one of those never ending discussions on deadlifting straight and round back styles can be found here.

Here is my take on things. I’ve made an animation showing the differences – click on the photo to open up a gif animation;

With a straight back deadlift the back acts more like a rigid column which transmits forces from the legs and hips efficiently – hence Olympic lifters in particular use this as they need to transmit speed to the bar.

Deadlifters on the other hand are more concerned with optimising maximal forces. Thus if they have strong hips in relation to the back they will keep the back straighter. With a straight back the hips are low and stretched.

But if they have a strong back in relation to the hips they can put the hips higher (like doing a straight back lift with the barbell on blocks). With a round back the hips are high and closer to contraction.

Having a strong back in relation to the hips doesn’t mean having weak hips (no more than having strong hips in relation to the back means a weak back) its just an indicator of hip:back ratio of strength.

I think everyone would lift more with a round back… the proviso being that the spine, ligaments and muscles can handle it. The safer option is definitely straight back but consider that there are very few lifters who don’t lift with some degree of round backing.

Obviously the average gym instructor should coach straight back style for the simple reason that he can’t be sued by anyone for causing a back injury if he doesn’t coach round back.