Muscle Gain Forum

Every time I go to pull, my lower back kinda rounds right off the floor no matter how tight I get. Not talking crazy cat-back, but it’s definitely not staying flat. Is this just part of pulling from the floor or am I asking for an injury down the line? Any of y’all fought through this?

A little curve is normal, bro. Most people aren’t perfectly flat unless they’re built for pulling.

Check your hip height. If you start too low, your body will round just to get into position.

Could also be hamstring tightness. If they’re stiff, your lower back ends up doing the job.

Film from the side. If the rounding happens before the bar moves, it’s a setup problem. If it happens during the grind, that’s more normal.

Yeah mine rounds before the bar moves, like right as I grab it. That’s why I’m stressing.

Try raising the bar an inch with mats or plates. If it fixes the rounding instantly, you’ve got mobility or limb-ratio stuff going on.

Engage your lats harder. Think “bend the bar toward you.” It locks your spine in place.

And brace like you’re getting punched in the stomach. Most people think they’re bracing but they’re really just holding air.

Long torso + short arms makes this way worse, btw. Don’t chase a perfectly flat back if your anatomy says no.