Deadlift (Band)
A variation of the traditional deadlift using resistance bands to increase the load throughout the range of motion. Excellent for building strength and power in the posterior chain.
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Deadlift (Band)
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Step-by-Step Instructions
1. Band Setup
Secure the resistance band around a sturdy anchor point (e.g., a pull-up bar, heavy object) at approximately knee height. Loop the other end of the band around your feet.
- Ensure the anchor point is secure and will not move during the lift
- Adjust band tension based on your strength level
2. Starting Position
Stand with feet hip-width apart, slightly wider than shoulder width, centered over the band. Bend at the hips and knees, keeping your back straight. Grab the band with an overhand grip, slightly wider than shoulder-width apart.
- Maintain a neutral spine
- Keep your chest up and shoulders relaxed
3. The Lift
Keeping your back straight and core engaged, simultaneously extend your hips and knees to lift the band. Focus on driving through your heels.
- Maintain a slight arch in your lower back, avoid excessive rounding.
- Think about pushing the floor away from you
4. Top Position
At the top of the movement, your hips and knees should be fully extended, maintaining a natural curve in your lower back. Hold for a brief second.
- Avoid locking out your knees completely
- Squeeze your glutes at the top
5. Controlled Descent
Slowly lower the band back to the starting position, maintaining control throughout the movement.
- Maintain the neutral spine throughout the entire movement
- Avoid dropping the weight
Form Tips
✓Maintain a Neutral Spine
Avoid rounding your back by engaging your core and keeping your chest up throughout the exercise.
✓Proper Grip
Maintain a firm grip on the band to avoid losing control and preventing injury.
✓Controlled Movement
Avoid using momentum; focus on a controlled concentric and eccentric phase.
Common Mistakes
Rounding the lower back
Focus on maintaining a neutral spine by engaging your core muscles.
Using momentum to lift the band
Focus on controlled movement throughout the entire range of motion.
Incorrect band placement
Ensure the band is properly secured and positioned to provide even resistance.
Shrugging shoulders
Keep shoulders relaxed and away from your ears
Incompletely extending hips and knees
Squeeze glutes and focus on full range of motion
Alternative Exercises
- Sumo Deadlift (Band)
- Conventional Deadlift (Band)
- Romanian Deadlift (Band)
- Deficit Deadlift (Band)
- Rack Pulls (Band)
Complementary Exercises
- Band Pull-Aparts
- Face Pulls
- Bicep Curls
- Reverse Flyes
- Rows
