Should beginners be doing Rounded Back Deadlifts in a beginner strength training program?

Asked by: Brian Garcia

Should you do deadlifts as a beginner?

Deadlifting makes the body pay a heavy tax—the nervous system and the musculoskeletal system both work hard. Since it can drain the nervous system, it’s best for a beginner to train it at the beginning of a workout.

Is it OK to round your back deadlift?

It is okay to deadlift with a round back when (1) it is a maximal attempt and the rounding is within a generally accepted range, (2) It is the upper back, not lower back, and (3) a lifter’s leverages suggest that slight rounding may be more likely to occur.

How should a beginner learn to deadlift?

Then I recommend finding a coach to kind of watch and teach you the hinge that's always a little bit better than a self check but for a visual that's one way you can kind of check yourself.

Which deadlift variation would be best for beginners?

Sumo Deadlift



The sumo deadlift can be used as a beginner deadlift variation to increase glute and back strength, reduce lower back strength and control demands, and improve athletic capacity. The sumo deadlift has a lifter take a wider stance, which allows them to stay in a more upright position.

Should you ever round your back?

Never round your lower back when you’re deadlifting. The upper back can get some added torque and help support the weight you’re lifting, but the lower back will only risk injury.

How do you avoid round back deadlifts?

They'll use a rounded back position or my last piece of advice to prevent lower back rounding during the deadlift is to incorporate pause deadlifts. And this is something that is extremely effective.

Why does back round on deadlift?

Change of lumbar position mid-lift. Especially when it's not an all-out max pole meaning during the lift your back is rounding.

How much weight should a beginner deadlift?

Deadlift Strength Standards

Which type of deadlift is the hardest?

Sumo deadlifts are a harder deadlift variation for those who have limited hip mobility and are weak through the quads. The sumo deadlift moves slowly off the ground and so it requires lots of tension to be harnessed through the legs when compared to conventional.