Why I can squat but can’t deadlift the same weight without indulging my lower back?

Asked by: Mayra Fernandez

Are you supposed to feel deadlifts in your lower back?

A deadlift is a full-body movement, but if you’re doing it right, you should definitely feel it more on your backside, or more specifically, the posterior chain—think hamstrings, glutes, the erector muscles along your spine, and your back muscles.

Can’t deadlift without rounding back?

If you can’t keep your back straight while deadlifting it usually means that you have a poor set-up. If you’ve mastered the breathing and bracing technique above, and you’re still rounding, look to the following reasons for improving your set-up: Ensure the bar is ‘on you’ the entire time.

Why is my squat so much lower than my deadlift?

So, just to recap:



The weakest point of the squat occurs when your shoulders are already above their position at the start of the deadlift. There is increased freedom for forward knee travel in the squat. You already have momentum built up at the same position where you’d be starting a deadlift from a dead stop.

Why does my lower back around when I deadlift?

Hips Shooting Up Too Soon



Another common form fault during the deadlift occurs when the hips rise prematurely. When your hips rise too quickly, your hamstrings are essentially winning the tug-of-war over your low back, causing your low back to lose its rigid positioning.

How do I stop my lower back from hurting when I deadlift?

Corrections to Prevent Pain with Dead Lifting

1. Avoid rounding your back forward as you lower the bar. Don’t lean backwards at the top of the lift. …
2. Relax your shoulders; don’t try to shrug the bar at the top.
3. Don’t bounce the bar to build momentum. …
4. Keep the bar close.

How do you strengthen your lower back?

And now what we're going to do is actually lift both legs up off of the ground at the same time we lift our chest up off of the ground. And so again getting back to that first principle.

How do you stop back rounding when squatting?

Maybe doing some glue isolation work like some glute bridges. Some glute kickbacks things like that and another thing that I love that I recommend to everybody is just to do pause squats.

Why is my lower back rounded?

Slouching. Slouching can contribute to hyperlordosis and back pain. As a result, muscles in the lumbar region can tighten too much as they try to stabilize and support the spinal column. This can pull the spine gradually out of alignment, causing an increased curving of the spine.

Why can’t I keep my back straight when I squat?

Move only your hip, knee and ankle joints when doing squats. Start with a light weight until you are comfortable with the movement. Increase your weight gradually and only use heavy weights once you have perfected your technique. Wear a lifting belt to support your lower back and help keep your back straight.

Can deadlift break your spine?

Even when you use a relatively light weight, doing poor reps shift some of the stress to your delicate spine. Little by little, rep by rep, your spine breaks down until you potentially end up with serious back pain, according to Stuart McGill, Ph.

Is deadlifting 315 good?

Decent – 315 lbs or 1.5x bodyweight. Good – 405 lbs or 2x bodyweight. Great – 495 or 2.75x bodyweight.

Is 2x bodyweight deadlift good?

“A double bodyweight deadlift is definitely strong but fairly common. Five of our female lifters deadlifted over double bodyweight at our meet in October. Some of them took several years to get there, while some of them got there in under two years of dedicated training.

How much should a 16 year old deadlift?

What Is The Average Deadlift For A 16 Year Old? The average deadlift for male 16 year olds is 2.1 times bodyweight. The average deadlift strength of 16 year old females is 1.8 times bodyweight.

What can the average man squat?

At this point, ExRx found that most novice lifters can squat around 230 pounds. This was confirmed by Greg Nuckols’ survey, which found that with 3 months of practice, most men can squat 225 pounds.

Is 2x bodyweight squat good?

Superhero: 2.5x bodyweight



Strong legs not only help boost athletic performance, but bigger leg movements also correlate with better strength and size throughout other areas of the body. If you’re falling short on strength, try adding box squats to your routine.

How much should a 75 kg man squat?

The average squat for a male 21-year-old is 2.2 times bodyweight. The average squat for a female 21-year-old is 1.7 times bodyweight. Depending on the weight class, squats will range from 121kg to 257kg for men and 75kg to 144kg for women.

How much should a 20 year old squat?

By Weight and Age

How much should a 150lb man squat?

Squat Strength Standards

What is a respectable squat?

Most fitness experts and strength coaches will agree that being able to perform at least 20-50 consecutive bodyweight squats with good form is a good basic standard to go by.

Are squats harder for tall?

“And the longer your femurs are, the harder it is to perform the back squat with high quality,” he adds. Tall guys struggle to maintain balance between pushing their hips back to settle into the squat and keeping their center of mass over the midfoot.

Are deeper squats better?

Increased strength



The deep squat has been shown to be more effective at building the glutes and inner thigh muscles than a standard squat ( 6 ). Additionally, it develops strength throughout the entire range of motion in the joints.

Do taller guys gain muscle faster?

The main reason why it appears that tall people have a hard time gaining muscle is actually quite simple and obvious. Tall people have much more surface area to fill. It’s no secret that tall people have proportionally longer arms, legs and torsos compared to shorter people.