Simple trick to keep a straight back during squats and deadlifts

It is important to maintain a straight back during squats and deadlifts to prevent injury

Why is it important?

Keeping your back straight during squats and deadlifts is an important principle of lifting that protects your spine from injury. The spine is naturally curved in an "S" shape, with slight curves in the cervical, thoracic, and lumbar regions. When you allow your back to round or excessively arch, it places uneven stress on the spinal discs and ligaments, significantly increasing the risk of injury.

Rounding the back, especially in the lumbar (lower back) area, poses one of the biggest dangers: the risk of a herniated or bulging disc. When the back rounds under load, the front of the disc compresses while the rear stretches, which can cause the disc's inner material to push outward. This can result in sharp pain, nerve compression, and long-term issues that may require medical intervention. By keeping your back straight and maintaining a strong core, you protect these discs and allow your muscles, rather than passive structures like ligaments and discs, to handle the load.

Keeping your back straight also improves lifting efficiency. A neutral spine helps transfer force more directly from your legs and hips to the barbell, which is essential in both squats and deadlifts. In a squat, a straight back allows you to keep your chest up and maintain balance over your mid-foot, which is crucial for generating power and avoiding falling forward. In a deadlift, maintaining a straight back allows you to engage your glutes and hamstrings instead of letting your lower back do most of the work.

Simple trick to keep your back straight during squats and deadlifts

Maintain eye contact with yourself in the mirror.

Conclusion

In summary, keeping your back straight during squats and deadlifts is critical for spinal safety, lifting performance, balanced muscle development, and everyday posture. It's a small adjustment with a big impact, and prioritizing it from the start will set you up for long-term strength and health.

Maintain eye contact with yourself in the mirror.