Abs and thoracic rounding

[Ryan]

Been moving some heavier weights recently when pulling which is obviously good, but when I get to the heavier singles, I'm noticing in feel (and seeing on video) that my thoracic spine is rounding a bit.

This doesn't happen at lighter weights, and I'm using the same mental cues regardless of poundage, so it's not a matter of trying harder to focus or anything like that.

One obvious immediate solution seems to be maybe moving my belt up higher to brace my mid/upper abs more effectively (since that's what a belt's for....lol), but this might just be a bandaid solution, if it even works. Not sure.

Is it possible that I need to be more diligent doing weighted ab work like religiously once or twice a week rather my current "whenever the mood hits me", or might there be other reasons for why I'm seeing this thoracic flexion?

Any and all thoughts welcome.

[Cormac]

Ryan i'm only seeing this post now but I think it's an excellent question and I problem I also suffer with.

My thoughts are that more direct ab work will help, I too have a tendency to neglect ab work and just train a lot of my core lifts beltless 90% of the time, but direct ab work could potentially help. I don't like ab exercises that cause spinal flexion such as crunches, I prefer, planks,ab wheel, stir the pot, 1 arm farmers carries etc, from experience they are much easier on my back.

I have also found I need to train lighter (sub 85%) more often than not with my deadlifts, this reinforces awesome technique and hopefully will carryover for the really heavy stuff. In saying all of this you are a far better lifter than I so I don't really feel comfortable giving you any suggestions as you probably already are aware of anything I have to offer. But hopefully some of this is useful.

[Ryan]

Since I posted this, I have done some research and really what is at the center of it all is that I need to get my cues down pat. However......I agree with you re: ab work and avoiding things that involve lumbar flexion. They tend to promote incorrect/useless motor pattern and do also stress your back as you say.

I am intrigued by the idea of working more at lower intensity levels too. I might give that a try.

[vegasjon]

Sounds like perhaps the lats aren't cueing properly to help keep you in a thoracicly-extended position? Something I struggle with as well but have found a lot of success doing DB pull-overs to mimic that same contraction