Deadlift with Bands

Technique

How to perform Deadlift with Bands

1. For the under-foot setup, arrange one suitably sized loop symmetrically around the bar and hold it beneath both feet; for the rack setup, attach one band per sleeve to stable low rack pegs.
2. Stand about hip-width with the bar over the middle of your feet and grip it just outside your legs.
3. Bend your hips and knees, keep your arms straight, and brace your trunk before lifting.
4. Drive through your feet and extend your knees and hips, keeping the bar close as band tension increases.
5. Finish standing tall without leaning backward, jerking the bar toward you or deliberately pinching the shoulder blades together.
6. Hinge back and bend your knees to lower the bar under control, then reset before the next repetition.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Biceps Femoris, Erector Spinae, Semimembranosus, Semitendinosus.