# Deadlift with Bands

URL: https://heatsy.app/ex/deadlift-with-bands

Also known as: Banded Deadlift, Band-Resisted Deadlift, Deadlift with Resistance 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](https://heatsy.app/ex/deadlift)
- [Deadlift with Chains](https://heatsy.app/ex/deadlift-with-chains)