Deadlift with Bands

Body region

• Legs
• Back
• Glutes

Muscles

Main

• Gluteus Maximus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Helps

• Erector Spinae
• Vastus Lateralis
• Vastus Medialis
• Adductor Magnus

Holds

• Trapezius
• Latissimus Dorsi
• Flexor Digitorum Superficialis

Equipment

• Barbell
• Resistance Band

Technique

1. Anchor strong bands to the base of a rack or heavy anchor and attach the other ends to the barbell sleeves.
2. Set up as for a normal deadlift, bar over mid-foot, back flat.
3. Pull the bar up; the band tension increases as you stand, so finish with a firm hip lockout.
4. Lower the bar under control, resisting the bands.

Cues

• Drive hard through the top where the band is tightest.
• Use a hold on the bar you trust.

Common mistakes

• Using bands that are frayed or poorly anchored; a snapping band can injure you.
• Letting the bar get yanked down on the way back.
• Rounding the back at the bottom.

Alternatives

• Deadlift
• Deadlift with Chains