Deadlift Form (back rounding in initial pull)

I have only been deadlifting for a couple months but I am relatively experienced lifter (been lifting for 5 years). My problem is when I start the DL out on heavy weight my legs shoot up before my torso which of course causes my back to round for a breif second. Once I get the weight up off the ground my back is no longer rounded. I keep the barbell as close as I can to my shins (in fact the barbell sometimes scrapes my knees on ascent). Some more background info might help on suggestions: I am 5'10, 170 pounds, with short arms, long skinny legs and a large torso . I am also 22 years old. I have hard time going deep on squats (I feel like I am going to loose my balance). Intrestingly I can DL a lot of weight letting my back briefly round. My first five weeks I got up to 1RM of 165kg. But I can only do 80kg with out letting my back round in the beginning. I am not quite sure which muscle is the weak link in the chain that is causing the rounding. I don't think its my traps but it could be. I am almost postitive its either my lower back or hamstrings. I know for sure that I have weak forearms, weak calves, weak hamstrings and possible a weak lower back which is why I want to perfect the deadlift since it targets all these muscles. Could someone recommend exercises or training routines to overcome this?

This should probably be a different post for this question but since its somewhat related... For the life of me I cannot get my forearms or calves bigger. Everything else grows. And let me tell you have some pertty knarly reverse popeye happening. I have 16.1' biceps but my forearms are only 11-12' at the widest part. My calves... I don't even want to talk about how small they are.

Keep your back arched and lead with your head as you come up. Visualize looking at the wall behind you. If your head leads, your hips won't come up as fast. If you can't keep from rounding too bad, lower the weight and practice your form. It will come.

My best pull is 620 and my back initially bows in breaking the weight off the floor. Research show that the muscle firing sequence of a conventional lifter is the lower back, then the legs, and then the lower back on the finish of the pull. Some rounding of the back will occur with a conventional deadlift stance.

Sumo deadlifters muscle firing sequence is the legs and then the lower back.

So, you choice of exercises is dependent on you deadlift style.

Kenny Croxdale

I have only been deadlifting for a couple months but I am relatively

This is not the ideal build for a deadlifter - keep that in mind. You don't have to work for truly heavy weights on a movement that you're not suited for.

One of the ways you stabilize your lower back is with your abdominal muscles. Try consciously pressurizing your abdomen just before you bend down for the bar, or just before you start pulling up - as long as you've got your midsection as tight as it can be before you start to pull up. That means a combination of filling your lungs with air and squeezing against that air.

Also be sure you're looking up throughout the movement. It's possible to overdo the looking up but most people don't do it enough.

Once you've gotten the technique of pressurizing your midsection down, you may find you want to add some ab-specific training to the end of your workout if you haven't already. Don't do silly high-rep situps and crunches - work your abs the same way you work your deadlifts, which is hopefully in short, heavy sets.

Now, having said all that, there is a place in the world for round-back lifting. It's risky business, not something I would ever attempt but I've got a bad back. But if you keep your abdomen pressurized and your back rounds a little and it doesn't bother you, that may just be the way you'll move the most weight off the floor.

-snip-

Today, doing heavy DL's I had great success pulling back first, rather than up.

I sorta leaned and pulled back to get the weight off the floor, made the legs fire first without effort. Kept my ass down.

I pull sumo.

why don't you try sumo style...little easier for short arms??

What exactly is 'Sumo Style'?

Wide stance, hands inside the knees.

Kevin J

Do what DanL described. Work on form and use less weight. I think you need to do lower back, glutes & hamstring work. Weighted hyperextensions is one good exercise. Do some lighter deadlifts standing on a 45 lb or 100 lb plate (platform deadlifts) after your regular deadlifts.

I've got small forearms and calves too. Work them hard is about all I can tell you here.

Jeff out ...