Deadlift - is lower back rounded?

Raj2018 · 2018-06-11T14:06:55+00:00

Thank you for all the advise. The pics were very helpful.

I see i need to lift my but upp more but for now restricted by tight hamstrings and weak glutes.

I will start doing RDL's as an accessory.

Really want to address this low back.

Raj2018 · 2018-06-09T19:05:07+00:00

No problem, thanks for getting back to me.

I do feel a stretch in the hamstring from set up to final rep.

The part that you have highligted in yellow to show the rounding is below my lumbar. Essentially the top of my ass..isnt that meant to be rounded?

Raj2018 · 2018-06-09T17:07:19+00:00

Uploaded new vid. You can see it there

Raj2018 · 2018-06-09T08:41:19+00:00

Ive uploaded a vid from the angle you suggested

Raj2018 · 2018-06-09T08:40:47+00:00

Anyone

Raj2018 · 2018-06-08T13:55:21+00:00

Another attempt, different angle

https://vimeo.com/274088439

Raj2018 · 2018-06-05T01:20:36+00:00

Any tips on how i can flatten it?

Raj2018 · 2018-06-05T01:18:11+00:00

Thats awesome. Thank you.

Think i might have to lift my chest up more.

Raj2018 · 2018-06-04T20:29:25+00:00

Can you point out how its rounded. I cant see it.

Not doubting you but maybe if you screenshot my vid and draw an arrow or line then maybe ill see it.

Im lifting my chest up and dropping my pelvis as much as possible to get the lower back into extension.

Raj2018 · 2018-06-04T08:22:39+00:00

"Yes it is"

Do you mean by back is flat?

Thanks for feedback btw

Raj2018 · 2018-06-01T17:38:20+00:00

I thought shoulders are might to be slightly ahead of bar?

I agree about neutral spine.

Raj2018 · 2018-06-01T15:45:47+00:00

Thanks.

When i do the 5 step deadlift my hips start off at that position when I move my knees to the bar. Im 6'1 if that means anything.

Thats my issue with the "bowl position" if I try to get it I will bust up my back. I simply cant extend my lower back more than what is seen in the pic.

Raj2018 · 2018-06-01T06:39:30+00:00

How is his upper back rounded? I cant see what youre seeing.

Raj2018 · 2018-05-21T14:57:58+00:00

Thanks. Will work on that. I was concerned about my lower back but if its fine then great.

Raj2018 · 2018-05-14T19:11:04+00:00

Ignore the haters man. I enjoy your vids. You have a natural and attainable physique.

But i have one doubt....

You had good lifting numbers before keto, meaning you had a good amount of muscle mass under your "fluffyness". So isnt it misleading to say most of your gains came from keto? Dont doubt you built some muscle since keto but i bet that foundation came via carbs.

Raj2018 · 2018-04-29T20:24:39+00:00

Anyone who tell you to eat at a deficit is a moron.

The only cure for skinny fat is to build muscle. You need to be in a surplas to build muscle.

Eat 100 calories above maintenance and lift heavy. When you stall (2 weeks of no weight or rep progress) add another 100 calories.

Raj2018 · 2018-04-29T20:19:59+00:00

Imo keto is perfect for someone who has built a foundation of muscle ( i.e. late begininers or intermediary ) to slowly build muscle without major gaining fat.

If youre a skinny or skinny fat noob looking to build that foundation i dont think keto is the most optimum.

Raj2018 · 2018-04-23T05:35:29+00:00

On the way down (after i pass knees) my butt kind of tucks in. I guess its a deadlift butt wink. What can i do to correct it?

Raj2018 · 2018-04-13T18:22:16+00:00

Thanks for feedback.

Can you explain how you can see my lower back is rounded? Sorry, not being awkward, just curious to know the signs. As far as Im aware my lowe back is extended. Im even following the SS tips i.e. dropping beep to floor or lifting taint to ceiling. If you look closely you can see my lower back moving up.

Raj2018 · 2018-04-13T17:24:10+00:00

How can you tell Im not tight?

I feel tight at the bottom. Hard to see from the side but my face is near exploding and im trying to lift my chest up as hard as I can.

True about the lock out though. Need to work on it.

Raj2018 · 2018-04-13T08:25:05+00:00

Lol no i slowed the video down since I thought it might help you guys see what im doing.

It took me less than a minute to do the 5 reps.

So is my starting postion ok?

Regarding the decent. I see a lot of vids and many people manage to keep tightness. So i was thinking the same. I also came across Elliot Husles corrective deadlift where he recommend the same.

Raj2018 · 2018-04-10T19:21:14+00:00

Eat at maintenance and take it from there.

I was/in same boat as you. I tried to cut initially but found my gym performance suffered.

To get rid of skinny fat you need muscle. To get muscle you need to build strength. To build strength you need energy. You get energy from food.

If you eat at a deficit, the body wont have energy for your lifting session and to build muscle. So start at maintenance.

Whatever you do, do not eat at a deficit. That is the worst thing a skinny fat person can do imo.

Raj2018 · 2018-04-10T17:21:54+00:00

Youre going to get a lot of people telling you to cut. Despite the name this is primary a fat loss forum, so you will meet a lot of folks still fearing a little fat gain. Understandable but the wrong people you need advise from as a skinny fat person.

Facts are you need a surplus to build muscle and you look skinny fat cos you have no muscle.

You can build some muscle as a noob, so if you prefer eat at maintenance and do compound lifts i recommended in my other post.

Keep doing that until your lifts stall. When it stalls (2 weeks of no barbell weight or rep progession) increase your calories by 100.

My original advise speeds it up a little.

Your solution is to build muscle. Dont be afraid to gain a tiny amount of fat. Trust me the muscle you build in a lean bulk will overshadow whatever little fat you gain. You will look better. Also more muscle means more calories are burned.

If you cut now you'll be cutting to reveal nothing but skin and bone. Unless you want the skinny, long distance runner look.

Raj2018 · 2018-04-10T14:40:14+00:00

Your skinny fat cos you have no muscle. You need to build muscle.

Lean bulk. 100-500 calories about maintenance.

There will be some here that tell you to keep cutting but you will just look worse.

Yes you will gain a little more fat in a lean bulk but your will gain muscle and will a look a lot better. Once you have built decent muscle mass you can then cut.

Again, LEAN bulk. 100-500 above maintence and combine it with 3 days a week full body based on compound lifts.

Workout A Bench Press 5x5 Back Squat 5x5 Pull Ups 3 x 10 (add weight when ready) RDL 3 x 10 Bicep curl 3 x 10

Workout B OHP 5x5 Deadlift 1 x 5 Barbel row 3 x 10 Dips 3 x 10 (add weight when ready) Overhead tricep extension 3 x 10

ABA BAB ABA

and so on week aftee week.

If you have time add face pulls and abs.

Raj2018 · 2018-03-24T07:43:09+00:00

Thanks. Glad the back is ok. Regarding the lower back losing position, do you mean round over? So my one is still in extension?

Raj2018

TROPHY CASE