Band Deadlift
Resistance bands looped over the bar increase top tension
- Level
- Expert
- Equipment
- Resistance Band, Barbell
- Movement
- Deadlift · Standing
- Tracks
- Weight & Reps
Works
Lower Back Back Forearms Glutes Hamstrings Rhomboids Quadriceps Traps
How to do it
- Loop the resistance band over the barbell and step inside the loops to create tension.
- Stand with your feet hip-width apart and the bar over your mid-foot.
- Hinge at the hips and bend your knees until your shins touch the bar.
- Grip the bar just outside your legs with your chest up and back flat.
- Take a deep breath, brace your core, and pull the slack out of the bar.
- Drive through your mid-foot to extend your hips and knees simultaneously.
- Stand fully upright by squeezing your glutes hard at the top.
- Hinge your hips back to lower the bar under control to the floor.
Common mistakes
- Rounding the lower back during the initial pull.
- Letting the bar drift forward away from the shins.
- Hyperextending the spine at the top of the movement.
- Bending the arms early instead of driving with the legs.
Safety
Ensure the band is securely anchored to the bar to prevent snapping.
Inspect the resistance band for cracks or wear before every set.
Tips
- Pull the slack out of the band before initiating the lift.
- Imagine pushing the floor away rather than pulling the bar up.
- Keep the bar close to your shins throughout the entire movement.
- Exhale sharply only after you have locked out your hips.
Details
- Base movement
- Deadlift
- Arms
- Both
- Legs
- Both
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Load type
- Banded (added band tension)
