Do You Always Need A Straight Back In Weight Training?

Every month we ask our panel of experts their opinion on what’s hot in health and fitness. This month we ask: Is there a place for spinal flexion in weight training?

Jessie Hilgenberg

Training your abs (for example, when performing a weighted cable crunch) calls for spinal flexion to get a full contraction of the muscles.

Alex Silver-Fagen

Absolutely! Your body is meant to move in all planes of motion; we don’t walk around with a stiff back and you shouldn’t train with a perfectly straight back 100% of the time. Most injuries occur when we put our bodies in positions they aren’t strong enough to be in. So my advice is to train in all manners and ways so that you stay strong overall.

Imogen Parfitt

Sure. It all depends on the exercise and movement. More often than not, a straight back is always best. There are some exercises where you are able to engage different muscle fibers by having a slightly rounded or arched spine. On these particular movements, of course, I would never suggest going too heavy as you could injure yourself – with the exception of power lifting…

Taylor Chamberlain

There is a place for spinal flexion while weight training. If there is any discomfort during spinal flexion then you have to discontinue. There’s no point in injuring yourself if it is avoidable.

Brooke Dragon

A flat back is usually the protocol for most exercises – bent over rows, seated rows, squats, etc. Sometimes, slight flexion is needed for moves such as deadlifts. At the bottom of a deadlift, the spine is almost always in a rounded position compared to the top. That little rounding of the spine could actually help you lift more weight than with a neutral spine.

Rachel Flint

There are very few absolutes in strength training, and there is an exception to nearly every rule. So yes, I believe there is a time and a place for spinal flexion, but a straight back is best in most circumstances.