Rounded Back Deadlifts. A So-Called “Not Proven” Danger That Is Actually Proven!

Lately, we've been hearing more and more that there is no scientific proof to support that round-back deadlifting leads to an increased risk of injury. In this video, you'll find a different perspective on this matter that is based on solid scientific evidence and basic principles of biomechanics.
Learn more on how to bulletproof your lower back when deadlifting in this video:
• An Unexpected Exercise...
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References:
journals.lww.com/spinejournal...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/7604320/
pubmed.ncbi.nlm.nih.gov/16712...
pubmed.ncbi.nlm.nih.gov/25857...

[@zoraster3749]

I was doing a CrossFit open workout that was all deadlifts and burpees. As I got tired my back rounded. After the workout I was in debilitating pain for weeks and then I had a dull “pinch” in my back for months. My chiropractor thought I had a herniated disc and I was ready to get an MRI. Luckily, after months of stretching and exercises designed to correct imbalances the pain finally went away. I am so grateful to have recovered but I will never ever do a deadlift for speed and risk improper form again.

[@YiannisChristoulas]

Thanks for sharing your story 🙏

[@Limbaugh_]

High volume deadlifts is a no go for me

[@timoborri298]

You learned that CrossFit is bs the hard way. Glad there were no long term damages.

[@annieklawrence]

This is SO GOOD! Both the information and the way it was presented. Great graphics too! Thank you, Yiannis!

[@la812]

Always high quality.... Always nice explanation and always something concrete and on point, as an outcome... Thanks for all the content!

[@YiannisChristoulas]

Thanks brother I appreciate it a lot!

[@nikolaoscharkon]

Yet another very informative video with great visual examples 👏🏻👏🏻👏🏻

[@YiannisChristoulas]

Thank you brother

[@justindian1508]

It's rare to find a fitness related channel and fall in love with it the first vedio You have earned the the following and you deserve more More power to you 🤜

[@YiannisChristoulas]

🙏🙏🙏

[@morph1232]

It’s Amazing that your content answers questions that’s most trainers and trainees have but don’t know how to find a proper explanation or how to structure the question in their heads in the first place. Great job

[@remz93370]

I just discover your vids and love your content ❤ It might be good to also have a definition of what is " the risk of injuries ". There is in fact not so much injuries due to a rounded back... But like said in the vid it's like smoking, and the human body have the amazing ability to compensate. Doing rounded back deadlift can be acceptable for many years until your body get older and is no longer able to compensate the amount of pressure. Kelly starrett speak about compensation of the body in weird position very nicely in his book : becoming a supple leopard

[@3219000]

good video appreciate the info, personally i am a more rounded back dead lifter as it has been more natural for me. I think the big importance is where the "rounding" occurs as mentioned in the video at 6:10. Having some thoracic curve is acceptable and gives you a faster lift off the ground but trade off is a harder lockout vs a more neutral spine where slower of ground but easier locking out. Whereas the photo on the right (lumbar curve) would generally be seen as high risk, honestly i dont think most experienced lifters would be lifting like that, its usually the new to deadlifting type or some other mobility/conditions. Whether you have curve or a neutral spine you must brace correctly because when your core gives out its the back(mid to lower region) that will give out first. You will know when your core is giving out when there is a change in back positioning during the lift (this can also occur at the top part too with the shoulders coming forward). The heavier you go the less room for error in core failure

[@Ramenko1]

Those first few lines of the video (from the other tiktokers) had me going "WHAT?!" out loud. Extremely ridiculous claims. Rounded spine plus lifting weight equals potential hernias. Yikes! Keep educating bro!

[@Yojax]

Been waiting for this! Nice vid again. Question - what do you think is a sensible upper threshold of weight for "dangerous" moves like the Jefferson curl? Is it advantageous to use progressive overload for a movement like this to condition your spine in flexed positions?

[@YiannisChristoulas]

Hi friend! No evidence that I’m aware of. As a coach I train flexed positions with a percentage of neutral back lifts. For example if I lift 100kg for 10 on the deads, I’ll go for 20% or less on the fully flexed positions like the Jefferson curls. However, it is possible that going even close to 40% would not be detrimental depending on the exercise. In any case the first question is what is the purpose of the exercise and what are the minimum training variables needed to accomplish that goal. Not pushing close to the limit with no reason at all

[@duppdipp]

A lot of people think that it is because of a rounded back they get injured. But the back often rounds at the failure point, when you are tired, or lifting too heavy. Yes there is more pressure if you round, but if the reason you round is muscular failure in the back, then the reason is more likely to be from training harder than your back can handle. Or if you are not recovered from previous workouts/daily load on your back. When muscles fail, more load is on the joints, the moment before you drop the weight. The discs get stronger by training, and the Jefferson curl is perfect for that, so you dont get back pain, when you pick stuff up from the floor. I agree that it is better to do it with lighter weight

[@ramzansingh5668]

people are so dumb, if you train flexion under load you’ll be okay but if you dont and you accidentally round while doing a heavy weight then injuries could occur

[@donaldkasper8346]

"training harder than you can handle" sounds like great propaganda slang with no meaning because until we pull out backs, we don't know it is more than we can handle, and when I pull my back it is never at my max weight anyway, it just pulls because of space aliens, that is, I will never know why, the weight was not that heavy compared to my max. It does not have to be more weight than you can handle and never will be because that just means you cannot get the weight off the ground. If the weight is not off the ground, it is hard to see how you can get injured.

[@duppdipp]

@@donaldkasper8346 training harder than you can handle can be both in terms of weight or volume. If you start with a light weight and progress slowly, and listen if you feel some tenderness in the joints, and reduce the load. Then chances for injury will be low. The worst thing you can do for your back, is to be afraid of using it. Because little movement, and load, means the back will get stiffer and weaker. If you are scared of your back, your nervous system will more often give you warning signs in terms of pain, even if there is no damage. If you train back with high volume, but also has a physical job, the risk is higher. The reason you cannot feel it until it happens is because it is the joints that get over loaded, not your muscles usually. If you struggle with your back. Start with unweighted forward bends and side bends daily. Stop where pain start. When you can do the full movement without pain, start with low weight Jefferson curl, and side bend with dumbbell in one hand. 3 sets twice a week. And gradually increase weight between 5-15 reps. This will give you confidence in your back, and definetly reduce the likelihood of your back giving out. Still even if you do everything right, you can never be 100% safe. Pain and injury is a part of life.

[@donaldkasper8346]

@@duppdipp I never feel anything in joints. I did pull a calf muscle early on deadlifting, does not occur any more. Pulled my lower back on just left side few weeks ago, not really heavy, just was its time to complain for some reason. Back to my max the other day.

[@donaldkasper8346]

@@duppdipp I go for power and endurance. 1.5 minute breaks between reps at bench, max to 95% my 1 rep max on bench, go 30 minutes slow drop reps. Above 185 lbs I take two days between bench, lower any day.

[@donaldkasper8346]

Except that neutral spine vertical is not neutral spine at 45 degrees. In effect, you put all pressure on the bottom spinal disc to straighten the others so all the main load force is on that one disc instead of a slight arch to distribute the load pressure across a dozen discs. A slight arch takes pressure off the bottom disc but does not exaggerate the arch to increase pressure unnecessarily on the others.

[@maxzhao8331]

brilliant video! I learned a lot!

[@AndreasKurz]

Great video. Late I've been thinking about the breakes betwen sessions. Is there any evidence how often you should rest in a week? Is the rest dependet on the type of training you do? That would be a very interesting video I'd think.

[@YiannisChristoulas]

Hi Andrea! The evidence here is mainly your own recovery. We know that the more training sessions we do the better we get. However, for a training session to be effective we need to also be fully recovered. Some people need more time than others

[@donaldkasper8346]

One or two days for heavy bench, more like three for heavy deadlift, particularly if you are not sitting around between reps for 15 minutes. I burn what feels like 5 times more energy on deadlift than bench, so on a workout day I do bench first.

[@Bazilisk_AU]

This is great. Trying to Deadlift with a rounded back is just straight up survivorship bias. The only way anything like that is remotely safe is if you work up to something like Jefferson Curls with >%BW over the course of three years where you acclimate the tendons and ligaments over a Very VERY long time - like 4~5 cycles of 220 days of Connective Tissue adaptation according to Coach Christopher Summers of Gymnastic Bodies. Yes the body can adapt… but there is a load tolerance threshold that can’t be ignored.

[@pierre-renepeitzmeier7984]

This video reduces Deadlifting only to the Spine. I used to think so many years like presented in this video ,too and this gave me a lot of back problems, when deadlifting. Interestingly, Heavy Sandbag Lifting , lifting with less lordosis, never gave me these problems. I never ever tweaked my back when lifting heavy stones or sandbags. Why is this? Because I am able to brace much better with less lordosis, I.e. ribs down! When deadlifting correctly, your spine and your backmuscles are only one side of the coin. A lot of support, to not loose back position, comes from your Abs and your pressure from bracing. My abs are supporting my spine and my ribcage, so that not only the backmuscles have to do the work. Just showing the spine with its vertebrae is just incomplete, when talking about the biomechanics. You have to show the whole core to understand what is happening, when lifting. People who are thinking a lot about their spine, when lifting will focus to lift with their back. I am focusing now on my abs and my bracing when lifting and since then, I never got bad feelings in my lower back again. Trying to maintain a straight spine, when not being able to brace effectively is far worse than starting the lift

[@JD83000]

15 years ago everything was about biomechanics and perfect from. One wrong move on a dangerous deadlift and you'll end up in a wheelchair. Whereas now there's very much a trend of there is no correct way to work out, no such thing as perfect from. Whatever you do the body adapts etc. One extreme to the other. The truth, I suspect, is somewhere in between.

[@YiannisChristoulas]

It is in the middle I agree 💪

[@donaldkasper8346]

Heavy people and strong people just lift heavy. Technique is for weak people. "dangerous deadlift" has no mean, is just propaganda slang hype.

[@hsscha]

King! Science and scientific evidence is always the way, youre the man

[@YiannisChristoulas]

Thanks Hassan! I appreciate it a lot!

[@BG-eh6be]

Luv your video, Can do you a video « handstand by science »? It would be nice

[@YiannisChristoulas]

Thank you! We’ll you know something… I could probably do one with a very good callisthenics coach that I know. I’ll put some thought on this idea

[@Swordbleed]

In simple terms for bodybuilding/weightlifting the spine should be straight and for powerlifting a small or extreme round in thoracic spine is ok but not necessary as for most people who are watching this are not on a intermediate level.

[@jkeitamo]

Back position is not a simple mechanics. It is a matter of bracing your core correctly. If you are able to brace correctly with a slight posterior pelvic tilt, the surrounding muscles will take the load. If bracing fails, the forces may penetrate into the skeletal structures. Rounded lower back is a sign of a failing brace, which leads to injuries. Powerlifters talk a lot about the bracing, bracing and bracing. It is difficult to brace if you have initially rounded core.

[@donaldkasper8346]

Rounded back does not prove weakness leading to injury, it just means the back muscles are not energized.

[@donaldkasper8346]

You cannot brace the spine. You can strengthen your back muscles, and take in a breath to expand your rib cage to push on your back.

[@jkeitamo]

@@donaldkasper8346 Yes, in other words, internal pressure can be increased by using Valsalva maneuver.

[@markleclair8827]

Can you explain why most of the best deadlifters in the world Konstantinov,Browner,Coan,Anello,Gant just to name a few pull with round backs to a different degree.

[@YiannisChristoulas]

Yes, it's because rounding your back serves only one purpose and it is to lift more weight. I hope you have the chance to watch the entire video at some point and watch me mentioning this at 05:06

[@ruopenforchange]

thank you for that important video! all these instagram coaches and "experts" are giving "evidence based" information. they can`t even read a scientific paper and make assumptions. This is such a nuisance and the same in nutrition by the way. Suddenly a ton of meat and other animal based products are healthy. When we actually know since decades that our diet should be based around whole plant foods with some animal products if wanted. It is crazy and sad. I guess all those scientists are loosing more and more hope in people and their mission for education. Once again thanks for your work.

[@YiannisChristoulas]

🙏🙏🙏

[@vorsprung2330]

Hello brother Can you do side splits also Do you have a video for that ?

[@YiannisChristoulas]

Hello brother, I offer a detailed side split program so it would be contradictory to provide on a video a full analysis in the side split. It would also be extremely unfair for all those that purchased the program so far. However I’m providing information on how to apply different methods on the side split and in my next video in two weeks I’ll present how to do the Contract Passive Range (CPR) on the side split. This will definitely add to your training process

[@vorsprung2330]

@@YiannisChristoulas thank you so much Take care

[@zedizdead]

Another good source that backs this are Stuart McGill's papers and books

[@YiannisChristoulas]

Yes it is. In reality though, every book of biomechanics is a source that supports these claims

[@cstkch6909]

100% of elite powerlifters have a rounded upper back. Neutral lower back makes sense. Slipped discs are almost solely in the lower back but trying to arch the back leads to pinching the lower back nerve causing long term pain

[@laucha490]

Finally. Thanks

[@02edward027433]

Doing gods work

[@nekokna]

i knew it! jsut from looks alone you can tell the juicy will pop out the vertebrade slots

[@YiannisChristoulas]

😎

[@Shizo_san]

I don't round my back because I'm scared of making my back used to be bent in the wrong position

[@YiannisChristoulas]

My friend you can and should be doing it with low intensity. However, you should keep the heavy stuff only for neutral back lifts

[@ttonAb2]

My back is my own evidence. Simple.

[@YiannisChristoulas]

Not sure if this is a good practice

[@ttonAb2]

@YiannisChristoulas the few times I have lifted heavy with bad form my back hurt. When I lift the same weight with good form it doesn't hurt. How is that problematic?

[@YiannisChristoulas]

@@ttonAb2 I appreciate your point of you, don’t get me wrong. It’s only the process we get to some conclusions. Some people lift with round back with no pain for years and then they finally get injured for example. Their bodies feedback was ok in the beginning. Think about a smoker, smoking for 20 years with zero issues on his lungs. Are his lungs his own evidence? It’s a tricky way to think about it

[@IrishMexican]

This is anecdotal. Please learn epidemiology and biostatistics. You’ll see why that mindset can be dangerous.

[@ttonAb2]

@IrishMexican lol okay, please learn that statistics is just a bunch of anecdotes grouped together. Please read that I am agreeing with the studies. Please tell me where I say I don't agree with statistical analysis and where I am against the scientific method. Please get off your high horse.

[@adomasgaudiesius]

sorry, but this part doesn't make sense: why would your "neutral" position be better than rounded if its not actually neutral? Why you start lifting a heavy weight, a straight spine would be vertical... so if its not in a position where it can handle most weight (its horizontal at the beginning) why would it be better than the rounded beginning. By your biomechanics logic, it would only make sense to straighten the back at the top of the exercise where the "rounded" people would, i guess, straighten it anyway.

[@gabriellama8851]

Tell that to a power lifter doing 900 lbs body is more than biomechanics

[@YiannisChristoulas]

I understand why someone that has no clue on exercise physiology and biomechanics could say that.

[@gabriellama8851]

@@YiannisChristoulas and thats why you are wrong, first of all overexagerating position, second dont understanding the capabilities of expression our body has and third not even knowing a jefferson curl. Time to update chief

[@YiannisChristoulas]

@@gabriellama8851 so I don’t know an exercise that I show in 03:00 and saying that you should be doing?

[@truthspeaker6689]

“Plain logic”? If that’s the very first thing you list, it shows this video is very subjective and not based on science at all. Back rounding during deadlift is a physical therapy treatment

[@YiannisChristoulas]

When I mentioned 'plain logic,' I was referring to logic grounded in basic biomechanics and anatomical knowledge, which I then elaborated on in the video. This approach is not devoid of scientific basis and it's a common practice in the science world. I hope you have the chance to watch the entire video when you can, as I do advocate for training with a rounded back in various scenarios (check 02:54). My caution is specifically against rounding the back when lifting heavy loads or while testing one's strength limits, as these situations can significantly change the risk profile. I believe that context is key to understanding the nuances of this topic.

[@rohanpathak4478]

Horrible misinformation

[@YiannisChristoulas]

This comment makes people who disagree with this video look bad. It reinforces the idea that they have no arguments to support their claims.

[@personofsomething6205]

The problem is that those people only flex their upper back, not lower back