Band Resisted Deadlifts
Summary
Band resisted deadlift are a great hinge variation for those who train with minimal equipment set ups or for those on holiday who don’t have access to a gym.
Benefits of Band Resisted Deadlifts
The main benefit is increasing strength in the hinge movement pattern. For more advanced individuals this will be to maintain strength, that being said more and more bands with high band tension are being introduced.
Band Resisted Deadlifts Muscles Worked
The primary muscles worked during band resisted deadlifts are the Hamstrings and Glutes muscles.
Instructions
- Put the band underneath the feet and take each end in the hands.
- Start with the hands at mid-tibia as seen in the video, this should mimic the start position of a traditional deadlift with a barbell. The height of the starting position is important as if it’s too low you will not be able to maintain a straight back.
- Grip the band firmly, press the feet into the floor and lift the chest to a standing position keeping the back straight.
- Complete hip extension and restart the exercise.
Coaching Tips for Band Resisted Deadlifts
Follow these cues to perform Band Resisted Deadlifts correctly:
- Start with some tension against the band
- Bend slightly at the knees and the hips, hinge into the hip crease
- Maintain an arch in the lower back
- Feel the tension in the hamstrings.
| Beginner | 8 Reps | 3 Sets |
| Intermediate | 10 Reps | 4 Sets |
| Advanced | 12 Reps | 4 Sets |
How To Add Band Resisted Deadlifts Into Your Programme
This is one of the best at home hinge movement available if you have bands with the appropriate band tension. Not to be used for gaining strength for intermediate to advanced individuals when other equipment is available. Although this says secondary, when training with limited equipment this can be a primary.
Common Mistakes
- Not maintaining a neutral spine. Loss of a neutral spine will prevent the work being put on the hamstrings and instead put it on the lower back.
- Not having a clear start and end position. When using a band, especially if it’s too easy due to lack of tension, people can swing up and down and rush the reps.
- Not keeping the foot flat. This can create discomfort in the knees.
Equipment
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