Band Deadlift

Also known as: Resistance Band Deadlift

StrengthPullFunctional

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Body Part: Glutes

Description

Stand on a resistance band with both feet and hold its handles beside your legs with straight arms. Bend your hips and knees to lower the handles near your shins, then press through your feet and stand upright against the band tension, working the hips and legs.

How to Perform

Stand with both feet on the middle of the band and hold one handle in each hand with straight arms.
Set your feet so the band is secure under your arches.
Brace your abdomen, pull your shoulders down and back slightly, and keep your chest open.
Push your hips back and bend your knees to lower the handles near your shins.
Lower the handles near the shins only as far as you can keep your back in a neutral position.
Drive through your feet and extend your hips and knees at the same time to stand tall.
Finish upright with your hips fully extended and glutes squeezed.
Lower under control by hinging at the hips and repeat for the planned number of repetitions.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Stand on the middle of the resistance band with feet about hip width apart.
Push your hips back first, then bend your knees enough to reach the handles or band ends.
Keep your arms straight throughout the movement.
Stand up by pushing the floor away and extending your hips.
Check the band for tears and wear before each set.

Common Mistakes

Rounding the lower back instead of keeping a neutral spine.
Letting the hips rise before the chest, turning the lift into a stiff-legged pull.
Allowing the band to drift away from the legs instead of keeping it close to the body.
Starting with slack in the band, which reduces tension and control at the bottom.
Letting the knees collapse inward during the pull.
Leaning back and overextending the lower back at lockout.