![Fix Your Deadlift Now](https://magarticles.magzter.com/articles/3401/400105/5e2169a95815e/Deadlift.jpg)
IN THEORY, NO MOVE IS EASIER THAN THE DEADLIFT.
You bend over and pick up a loaded barbell off the floor. But experienced gym rats know that the mechanics of the move are full of nuances that are surprisingly hard to get right. One tip you hear a lot from trainers is to keep your lower back arched throughout the lift—but the moment many lifters start lifting heavyweight, their lower-back arch is the first thing to go. Why this happens is a thornier question than you might think. To answer it, we tapped Jordan “the Muscle Doc” Shallow (themuscledoc.com), a chiropractor specializing in sports and performance and a sponsored powerlifter who can squat and deadlift more than 600 pounds. Here are his top five reasons your back goes out of whack when you pull that bar off the floor—and how to fix them.
REASON # 1 :
YOU’RE WORRIED ABOUT THE WRONG PART OF YOUR BACK
Your problem might not be a problem at all, says Shallow. The area of concern is the lumbar spine—between your rib cage and your pelvis. Rounding the thoracic spine or upper-back area—which extends from the base of your neck to the bottom of your rib cage—is far less problematic.
“The thoracic spine is supported by your ribs,” Shallow says. “Many of the strongest deadlifters in the world round there.” (For proof, pull up videos of the late Russian powerlifter Konstantin Konstantinov.)
The upper back isn’t immune to injury, of course, but rounding it forward on the deadlift doesn’t usually cause problems. Focus on the lower back instead. If it bows out at any point in the lift, you may be setting yourself up for injury. To fix that, read on.
REASON # 2:
YOUR LATS ARE WEAK
This story is from the February 2020 edition of Muscle & Fitness.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the February 2020 edition of Muscle & Fitness.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
Already a subscriber? Sign In
![7 Things Fitness Insiders Want You To Know](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6b8cca36a8f/crp_7-THINGS-FITNESS-INSIDERS-WANT-YOU-TO-KNOW.jpg)
7 Things Fitness Insiders Want You To Know
We asked seasoned coaches and trainers in the fitness industry for tips and advice that they wish all their clients and social media followers knew. From dispelling myths about training with injuries to assuming all box gyms suck, your training IQ is all but guaranteed to rise a few points after digesting these tidbits.
![GRAGE AGAINST THE MACHINES](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6ba4677a529/crp_GRAGEAGAINST-THEMACHINES.jpg)
GRAGE AGAINST THE MACHINES
Fitness entrepreneur James Grage ditched the gym for resistance band workouts to spend more time with his family. Judging by his results, he won’t be returning anytime soon.
![GO TO BED TIRED](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6ba8f2aa4d1/crp_GO-TO-BEDTIRED.jpg)
GO TO BED TIRED
Forget brains, talent, or genetics. For Special Forces operator and former UFC fighter Tim Kennedy, hard work is the most important factor to a rewarding life.
![FINE ART: CHISELING A COMPETITION-QUALITY UPPER BODY](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6b8f650b653/crp_FINE-ART-CHISELING-A-COMPETITION-QUALITY-UPPER-BODY.jpg)
FINE ART: CHISELING A COMPETITION-QUALITY UPPER BODY
How physique competitor Osamoje Imoohi shaped his mind and impressive body through fitness.
![Light Up Your Legs](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6bab0fca87a/crp_Light-Up-Your-Legs.jpg)
Light Up Your Legs
Juan Morel’s continued quest for bodybuilding’s top prize begins with his killer leg workout.
![ROMAN'S SECOND REIGN](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6b8946e30a6/crp_ROMANS-SECONDREIGN.jpg)
ROMAN'S SECOND REIGN
After being sidelined with leukemia in 2018, WWE Superstar Roman Reigns returned bigger and stronger—both inside and outside the ring.
![COOL RUNNINGS](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6ba213561c9/crp_COOL-RUNNINGS.jpg)
COOL RUNNINGS
To break out of his fitness funk, M&F ’s chief content officer, Zack Zeigler, challenged himself to complete a 5K, a 10K, a half marathon, and a 24-hour, 30-mile Spartan Race all in a week’s time.
![THE FUTURE OF STEROIDS](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6ba796362a6/crp_THE-FUTURE-OF-STEROIDS.jpg)
THE FUTURE OF STEROIDS
M&F explores the advancements being made to PEDs, emerging drugs, and what this all means for the future of bodybuilding and other sports
![BRAIN FOOD](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6bb0d02de5d/crp_BRAIN-FOOD.jpg)
BRAIN FOOD
These seven foods will nourish your body and sharpen your mind.
![THE MODERN RUNNING SHOE...DISSECTED](https://reseuro.magzter.com/100x125/articles/3401/419011/5e6badfee7768/crp_THE-MODERN-RUNNING-SHOEDISSECTED.jpg)
THE MODERN RUNNING SHOE...DISSECTED
More innovations have been made in the past decade to the running shoe than ever before, resulting in a product so efficient it was almost banned from all running events. Here are the major changes that have led us to the pinnacle of performance footwear.