Having a neutral lumbar spine (low back) is key for optimizing performance and reducing risk for injury when doing lifting exercises. Many athletes either over arch their low backs, or lose the arch completely and excessively round their low back as they lift.

The best position is a neutral or straight low back, as shown in the third clip. This puts the vertebrae, muscles and nerve roots in the safest and best position. It also allows you to move through a full range of motion and better isolate your legs 🦵

A slight arch is okay, as there is some natural curve in the low back. Just don’t over do it. If you’re not sure how to lift with a neutral spine, use a mirror or have a friend film you to see what your low back looks like when lifting.

The key is to flatten the back in your start position, brace by engaging your core to maintain it, and then drive through your legs. If you want a happy and healthy lumbar spine, this principle applies for all lifting patterns (deadlift, squat, clean, lunge, etc)