If you find yourself rounding over in the squat, especially in the mid or upper back, this could be limiting your performance. This common weak point can lead to missed lifts and inefficient technique. Here’s how to fix it.
Many lifters round over due to poor upper back tightness in their setup. If this is the case, review our Squat Pillars series (Part 1) to ensure:
Your upper back is rigid before unracking the bar.
You’re pulling your elbows in and engaging your lats.
Your grip and bar positioning are correct for your mobility.
If you’re still struggling with rounding over, you may need strength-focused solutions.
Safety Squat Bar (SSB) Squats
Why it works: The forward-facing camber shifts weight slightly forward, forcing you to fight to stay upright, strengthening your upper back and postural control.
When to use: Great in hypertrophy and strength blocks.
Front Squats
Why it works: The front-loaded position makes it harder to collapse forward, reinforcing upper back strengthand proper posture.
Limitation: Some lifters may struggle with mobility restrictions in the front rack position, making it less accessible than the SSB.
Upper Back Strength Training
Why it works: A stronger upper back means a more stable squat. Exercises like:
Pull-ups/Chin-ups
Lat Pulldowns
Dumbbell Rows & Chest-Supported Rows
Cable Rows & Upright Rows
Shrugs
SSB and Front Squats (for dynamic postural strength)
Incorporating these exercises will help reinforce better positioning under the bar, reduce energy leaks, and ultimately increase your squat strength.
