Rounded back to strengthen the back
Strength training
In the world of fitness and bodybuilding, the deadlift is often presented as one of the most effective exercises for building strength and muscle mass.
However, there is still controversy surrounding the technique to be adopted during this exercise, particularly with regard to the position of the back.
While it is traditionally recommended to keep the back straight during the deadlift, more and more athletes and specialists are recognizing the benefits of performing this exercise with a rounded back, particularly for strengthening the back muscles.
In this article, we’ll explore why the rounded back deadlift can be an interesting choice to improve your fitness.
Understanding the round-back deadlift
The rounded back deadlift involves bending the back slightly forward during the exercise, to create a natural curvature of the spine. In contrast to the traditional flat-back shape, this variation allows you to use the muscles of the lower back, such as the erector spinae muscles, as well as the gluteal muscles and hamstrings.
Targeted muscle strengthening
One of the main advantages of the rounded-back deadlift is that it enables more targeted muscle strengthening of the lower back. By keeping the back rounded, the erector spinae muscles are called upon to stabilize the spine throughout the movement. This can help strengthen these muscles and prevent lower back pain, which is particularly beneficial for people who spend a lot of time sitting down or have a sedentary lifestyle.
What’s more, the rounded-back deadlift allows you to work your stabilizing muscles more intensively, as maintaining a stable position with a rounded back requires greater muscular effort.
Improved flexibility
Contrary to popular belief, performing the deadlift with a rounded back doesn’t necessarily lead to injury, provided the technique is correct and the load is appropriate. In fact, it can even help improve the flexibility of the spine and back muscles. By allowing a greater range of movement and stretching the back muscles in a controlled manner, the rounded back deadlift can help prevent muscle stiffness and tension.
Precautions to be taken
Although the rounded-back deadlift has undeniable advantages, it’s important to stress that it’s an advanced exercise that requires precise technique and adapted progression. Before incorporating it into your training routine, it’s advisable to consult a sports coach or health professional to make sure you’ve mastered the correct technique and chosen the appropriate load.
By adopting a progressive approach and taking care to maintain proper technique, this exercise can be a valuable addition to your training program.
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