Embracing Uncomfortable Positions for Resilience

Let’s talk about building resilience by getting comfortable with uncomfortable positions—like rounding your back when you lift.

You’ve probably heard the old advice: “Never round your back!” or “Don’t let your knees go over your toes in a squat!” For many years, this kind of guidance was considered the gold standard in strength training, and I’ll admit, I was once a strong advocate of it. I used to tell people, “If you round your back during a deadlift, you’re going to blow out your spine,” or, “Your knees are done for if they track over your toes.”

However, as our understanding of biomechanics and strength training has evolved, so has our approach to these long-held beliefs. Thanks to pioneers like Knees Over Toes Guy, the founders of Barbell Medicine, Physiotherapist Adam Meakins and our local legends from Smertefribevægelse in Risskov, the idea that moving into so-called "dangerous" positions can actually build resilience has gained traction. It’s no longer about avoiding extremes but rather embracing them gradually and allowing your body to adapt over time. The key is to start slowly—gradually increasing your range of motion and strength—and build durability in these positions.

Take rounding your back as an example. When attempting maximal lifts, like deadlifts, it’s crucial to keep your lower back tight and core engaged—no rounding there. But during training phases where musclebuilding (hypertrophy), rounding and un-rounding your back can actually be beneficial, much like flexion and extension in other movements. This technique, using lighter weights and controlled reps, can build resilience, flexibility and strength in your back. Done correctly, it transforms your back into a robust, injury-resistant powerhouse.

This approach addresses a key limitation in traditional conventional deadlifts, stiff-legged deadlifts, and good mornings, where the back remains same (isometric). Incorporating flexion and extension under load strengthens not only the lower back but also the mid-back, traps, lats, and especially the deep back muscles, adding durability and size. A common cause of lower-back injuries is a lack of strength during loaded flexion and extension. Training in these movements, such as flexion rows or deficit flexion deadlifts, helps build resilience, reducing the chance of injury from slight misalignments during heavier lifts. Plus, it’s a great way to build back thickness, often sought after for both performance and aesthetics.

In the attached video below, Daniel demonstrates ‘Deficit Flexion Deadlifts’, using a load about 25% of his estimated 1RM. Notice how he focuses on controlled flexion and extension of the spine rather than heavy loading. This lighter-weight approach emphasizes huge range of motion and a big stretch of the back muscles, building resilience in these traditionally “risky” positions while reducing injury risk and enhancing lifting mechanics.

Injury Risk

Now, let’s talk about injury risk, particularly in deadlifts. Contrary to popular belief, injuries aren’t solely caused by “imperfect” form. Injury risk is influenced by multiple factors: acute and chronic fatigue, load management, movement novelty, previous injury and lifting volume. The often-cited demand for "perfect technique" doesn’t align with evidence, as there’s little consensus on what perfect form looks like, nor any convincing data proving that strict adherence prevents injury.

A more practical approach is to use appropriate loads that match your current fitness and strength level, and take care when trying new movements. Variations in body position are natural and shouldn't be feared. Your back is designed to move through different ranges of motion, and by training in these uncomfortable positions with lighter loads and high repetitions, you train your body to handle stress in scenarios that would normally feel weak or awkward.

Over time, this type of practice strengthens your back, even in positions commonly deemed “risky.” As a result, you’re less likely to suffer injuries in everyday activities, like picking up a child or bending over to grab something off the floor.

That said, it’s crucial to note that you don’t dive into heavy weights and extreme ranges of motion without preparation. That’s a recipe for injury. Instead, build up gradually, starting with lighter weights, low volume, controlled reps and no pain during and after exercise, refining your technique as you go. As your body adapts, you’ll find yourself liftin more weight, and the once-uncomfortable positions will become your new normal.

This gradual adaptation isn’t just important for physical growth but for mental resilience as well. By deliberately exposing yourself to challenging movements, you develop a mindset that embraces discomfort and change. This mindset applies far beyond the gym, helping you face life’s challenges with the same adaptability and perseverance.

By embracing these “dangerous” positions, you’re not just reducing your risk of injury—you’re building significant resilience. Strength is about more than lifting heavy weights; it’s about training your body and mind to handle adversity, in the gym and beyond.