"I can't keep my BACK TIGHT on Deadlifts"

In this video I cover 8 possible ways to help you or your client understand how to keep their back tight on deadlifts.
00:00-03:05 A few thoughts on round back deadlifts
03:06-03:33 Toes out, knees out
03:34-05:12 Ditch the belt
05:13-05:40 Set youR back at the top
05:41-06:38 Touch and Go reps
06:39-07:40 Tempo reps
07:41-08:28 Block pulls
08:29-09:17 Sumo
09:18-10:06 Romanian deadlifts
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[@heddj10]

Simple, just don't move the barbell

[@--SPQR--]

This. Can't believe he forgot to mention the first rule of life. DO NOT TOUCH THE BARBELLLL

[@espenstoro]

@@--SPQR-- Just don't.

[@peterk.2108]

DO NOT. MOVE. THE BARBELL!!!!

[@SweatiestToes]

a certified way to pull ONE THOUSAND POUNDSUHHHHHHH

[@Frennemydistinction]

Meme status achieved

[@jonnyrepsfitness]

I've been watching Alan Thrall for almost a decade at this point, and he's right you know. Every time.

[@donwod6660]

100% truth

[@schlafreise]

Even when he said he wasn't right before

[@TheMasterfulcreator]

now those are some fuckin' HAMS

[@AndreaAustoni]

Bodybuilding training is paying off, Alan. Shoulder gains are pretty obvious.

[@brunoseixascorrea]

Man, great video! That's precisely the kind of content that made me start watching your channel like five years ago! Technical, consise and funny!

[@ajcross7]

Dude, that is without a doubt the best description of a rational sumo deadlift I have ever heard. "Narrow Sumo" - im trying it. I've been vehemently against sumo as a bitch lift for years cause of all the jokers pulling that feet to the plates thing you showed, but I can see now how a solid narrow sumo could be very useful. Thank you

[@MattChure]

Struggled a lot with keeping my back straight deadlifting for the 2nd time ever yesterday. Perfect timing lol

[@_Zane__]

Second time you've deadlifted ever? Or second time you've had issues keeping your back straight?

[@tiitjuhei]

bend the barbell around your shins - cue that worked for me.

[@KillerGnutt]

Great video. One thing I would add that worked for me, is to make sure to pull the slack out of the bar. Make sure the bar feels heavy in your hands before lifting it up. It actually helps with maintaining position, at least for me

[@mjpalumberi1]

Good video Alan 🤘🏻

[@kylepracz]

Thanks Alan

[@umaxfitness]

Great piece of advice as usual.

[@Zaeyrus]

This is very informative, I am always worried about rounding the back, unfortunately I'm also somewhat shy and am reluctant to video myself in the gym due to gym always being crowded. Thanks dude!

[@jackmehoff2363]

Filming myself, is the only way i found out i was rounding. It felt straight, but i was not. My length strength outpaced my back strength. Its a bummer to find that out, but its better to know now and start fixing it rather than injuring yourself. Or find someone who cares enough about you to tell you your mistakes and dont get mad when they tell you your mistakes

[@longlostkryptonian5797]

Perfect tutorial ! Thanks

[@alexekeli7301]

Thanks! Will definately incorporate more rdls and the setting the back at the top i think will really help me

[@seafoohotman]

Brother man, you're physique is 🤌🏼

[@user-hc5pi5zh5j]

Looking jacked thrall! Those arms are no joke

[@MrRbrown0329]

Best thumbnail ever 😂😂

[@pacoside1092]

.... and always remember... TRAAIIN UNTTTAAMEEEDD!!!!!!!

[@User4295H]

Alan is the goat

[@donwod6660]

Love seeing a ripped Alan Thrall still pulling big weights !!!!

[@TheGhu123]

I have excessive back fat so it always looks like there is a little hump when I deadlift. Earlier on I tried to make my back look straight and I over extend my back and hiurt my lower back. Now I wear a belt high up and just accept that I have the little hump.

[@sauceman2saucyboogaloo530]

One thing I'm curious about but have never heard people talk about, is technique for controlling the negative. Every time I lower the bar it looks different, any thoughts on how I should do this?

[@ArunaVidu]

Good explanation. I have a question. Could you explain how to keep the core tight when deadlifting. Because I have seen some say stack the ribs over the pelvis and tighten the core like you are getting punched in the stomach. But when doing that the back starts to get rounded. If the back is straight then it's hard to keep the core tight.

[@curtisdunn1854]

Alan, my squat plug keeps slipping out before I even get under the barbell. Is it time for me to go up a size?

[@unscarred53]

Finally, someone is asking the real questions.

[@grzegorzp.1827]

What about the neck? I discovered that bracing front of my neck is helping with putting chest into position. This and good foot and knees position combined make the rest of keeping torso easy.

[@drip369]

Lats failing to stay tense is what is causing that

[@kren4449]

With beginners it's also often not knowing how to hinge at the hips

[@DharmaYogaWheelofficial]

Hey! I’m having trouble keeping my low back from rounding with rdl, any suggestions? Thanks

[@espenstoro]

Don't go lower than your hamstrings allow. Think of hips back, not bend forward.

[@farstrider79]

Try rack pulls if full range of motion doesn't work for you.

[@64slices]

where can i get those black Raskol (?) shorts from the beginning of the video?

[@keytonbush3925]

How about bracing on bent over barbell rows?

[@BKHolmstrom_23]

With my "touch n go" reps, I do just touch the floor, and go back up. I don't stop at all or relieve any tension/pressure between me and the bar. This is for the early sets, or any "normal"/maintenance day when I'm only going 75-80% of max. Is it better or not to take that half-second relief pause, or keep tension the whole time? I will take a half second, half relief pause when going heavy/max.

[@maxheithmar334]

Alans legs are sick. i mean got DAYUM

[@jobenmcquaid6842]

Legs are looking jacked man

[@ddg56]

Man, I did not understand a single thing you said. I was staring at the hams all time!

[@JEDIAL9]

Bro, I've been training, not counting the Marine Corps. sh!t, but for a long time. And every time I do deadlifts, it's like my sciatic nerve bites down on my right butt cheek! I always warm up, and always gradually work my way up. But my magic nerve F-off button is 405lbs; it kills me! Every year for years, I have to stop doing deadlifts! So, I'm crying a bit here, but hear me out, my bench press goal is 405lbs by June! And I heard that leg drive is a thing - right!? Do I need to deadlift! And what's actually triggering sciatic nerve blood shot? Every time is different. But this time, I was repping 225lb for the count of 10-seconds - _BAM!_ So, I suck - and I canceled my man card with deadlifts!

[@michaelhudgins8572]

Hey, I can commiserate. I damaged by back early on doing stupid things. I worked my way back up on everything except deadlift. I have almost the exact same issue/symptoms as you. I get pain in lower back, back of right leg and I get what I call rebound pain (pain once I let go of the bar). I have fought for 405 which is really low compared to my other lifts. I have found that I can deadlift in short amounts and just use a lot of supplementary work to get in the actual muscle building. I don't seem to hurt in RDLs and Good Mornings, so I use those. Still, I make very slow progress but I have finally gotten 405 so it seems to be working for me. As for the bench, if by leg drive you mean that you need to be able to put lots of tension into your legs to stabilize the body, yeah. If you mean where you use a push through the legs to "buck" the weight up, I think it's overrated. Admittedly, my bench is only 365, not 405 but I haven't found it to be useful for me. I say, just make sure to keep your quads strong enough to maintain the pressure on your body and do something that is comfortable for you to do to keep you back strong. I think you'll do just fine. Good luck on your journey.

[@JEDIAL9]

@@michaelhudgins8572 I appreciate your advice, but my bench press isn't the issue. I'm a lean and hulk-green 170l-pounder pushing over 365lbs and my new years resolution is 405lb by December, but I realized that June! is closer LOL! Anyway, I've lifted with Pro Austrin Powerlifters the size of THOR. If you don't know who the real-life THOR is, check him out, he's a beast! Anyway, I had all my forms corrected and critiqued! Probably, I'm thinking that my sciatic nerve pinches come from changing my forms of deadlifts and overtraining.

[@jeremyclark3049]

We can't move the barbell,...but can we move the floor underneath it?

[@mastermasih]

What shoes are those?

[@NicolasAlexanderOtto]

But should we move the barbell?

[@matthewstrauts5427]

Started slow on deadlift at 135# and have worked up to 315#. I did 310# for 5 reps a few days ago but only got 2 at 315# and strained my lower back. I not get it. Too many PRs in a row and now paying? Just throwing me way off mentally

[@kren4449]

Another tip with the belt is to wear it a bit looser than for squats

[@funnyvalentine867]

DO NOT....MOVE THE BARBELLL

[@harrypalms453]

Lord of the Strings

[@straight_man]

Speaking from personal experience: lower the weight and try to execute the lift with textbook form and as close as you can get. Don't worry about the numbers on the bar. Just lift with proper technique, numbers will follow.

[@abhistraj4284]

🎉🎉🎉🎉

[@Yupppi]

Personally I like RDL either until hamstrings don't stretch more, or touch and go, for reps. Just because usually I'm not training for powerlifting and I feel like separating every rep with 5-10 seconds of setting up the lift again after dropping the bar is just wasted time and intensity.

[@nmnate]

Let's see if my BFF RDLs end up in the fixes 😁

[@richardmurphy8350]

I can’t remember where I saw/read this but apparently the standard Olympic bar height was decided when the average height was around 5’ tall. Doesn’t seem fair does it?!

[@doctorgorgomel]

There wasn't a time when that was the average height and barbells also existed.

[@francescocalvanese6235]

Fai to who

[@joneh9483]

Completely unrelated but, this is my first time seeing the like count go up live. IVE NEVER BEEN THIS EARLY

[@henrikgulyas]

Hi! In the context of your video, it is unclear to me why you are giving the RDL clue of not letting the knees travel forward/keeping the knees behind the arms. In my view, it makes the RDL assist SLDL more than DL. With more knee flexion, you can make the RDL more specific to DL, I have the feeling.

[@J4K_Shred]

I remember bcak when i was young i thought my DL was ok but then i saw a video of me and boi did my bcak rounded and i was like wtf, so here ia what i did everytime i got in thw bottom poaition all i did was try to look up after that it just became more natural

[@dokterkarel]

Can't help but notice how huge his legs are.

[@AleksandarDinkov]

Alan, those are all some solide tips. HOWEVER, I would like to mention that there is some scientific EMG studies showing that there is some difference between sumo and conventional deadlift, you are mostly right here, but depending on proportions the stance can change so the head and trunk can start on different levels. That is why (as you probably know) powerlifters with longer trunks and arms lift a lot more in the sumo. Apologise if I have missed the point and you meant something else, but I just wanted to share this.

[@FitFighter15]

Are you still running these days?

[@drip369]

That's why the stocky deadlifters roll the bar away from them so they can get into position and then pull the bar back. The sad part is that every single kid thinks that it's a way to get your lats activated and that's definitely not why it is done

[@spiritual_hypertrophy]

Oh wow, i'm really first

[@fawzijarrah5135]

Even if difficult, if the barbell is moving, it's too light. Add weight.

[@beesmongeese2978]

Must feel good to be lean again

[@star.soaked.wanderer]

Height

[@FoxStrength_Performance]

Unpopular opinion: many should start with a sumo deadlift to build a foundation before progressing to conventional

[@zeljko4189]

Whooooo caaaaaares