How to Do Banded Deadlifts Properly

Banded deadlifts are an excellent way of weight training both in the gym and at home.

Sure a regular deadlift could suffice for your weight training needs, but banded deadlifts add a whole new dimension to your workout. To perform banded deadlifts properly, you need to;

  • Get two strong resistance bands and loop them to the bar. Take the other ends of the bands and loop them around your feet.
  • Put your feet underneath the bar and hinge at your hips.
  • Set the bar using your preferred grip. Make sure your back stays straight the whole time and your head stays up.
  • Move your hips forward so that you can lift the bar to your knees while keeping your core engaged. Once you get the bar to your knees, keep going until it is in front of your thighs.
  • Lower the bar back to the starting position and place the barbell on the ground.

WHAT MUSCLES DO BANDED DEADLIFTS WORK?

Banded deadlifts work almost every muscle on your body.

They are especially useful in activating the muscles on your back which create stability for high-energy activities such as running and performing exercises.

The following are some of the main muscle groups worked by banded deadlifts:

GLUTES

The glutes are the prime movers when you are performing banded deadlifts, which means they generate the primary force for fueling the exercise.

Banded deadlifts activate the glutes which are often forgotten or underworked in most exercises.

LEG MUSCLES

Banded deadlifts target the quadriceps and the hamstrings, which are both leg muscle groups.

The quadriceps are located on the front side of your thigh while hamstrings are located on the backside. These muscle groups provide stability to enable you to lift the barbell.

SHOULDER MUSCLES

Banded deadlifts also work the medial deltoid muscles located in the shoulder region.

You increase the strength of your shoulder muscles as you lift the bar with the extra tension created by the resistance band.

As you pull your shoulders back while putting the bar back down, you engage the trapezius muscles also located in the shoulder area.

ABDOMINAL CORE MUSCLES

The banded deadlift works both the obliques and the rectus abdominis muscles which are located on the torso.

These abdominal muscles provide support to the spine while you lift the bar and put it back down.

BANDED DEADLIFTS BENEFITS

IMPROVES DEADLIFTING TECHNIQUE

Using resistance bands when performing deadlifts improves the technique by ensuring you maintain a single vertical path while lifting the bar.

The band does not allow for any deviation from the vertical plane; this ensures you perform the exercise properly by maintaining the correct form throughout.

IMPROVES GRIP STRENGTH

Deadlifting with resistance bands means more tension in each rep than usual, which also means you have to increase the amount of strength you use to grip the bar.

If your grip is generally weak, banded deadlifts will help you improve its strength.

MULTIPLE MUSCLE WORKOUT

The banded deadlift is a compound exercise; this means it recruits a lot of muscles in the body, even those often ignored or underworked in other exercises.

BURNS FAT

Doing deadlifts with resistance bands helps you build muscle, which in turn boosts your metabolism and burns fat in your body.

ALTERNATIVES TO BANDED DEADLIFTS

BARBELL GOOD MORNINGS

Good mornings mainly train your upper and lower back muscles. You can perform them by leveraging your own bodyweight or with a weight such a barbell.

To perform the barbell good morning, you first need to assume an upright position, with your feet apart.

Then, you will hold a barbell behind your neck, push your feet back and bend forward with your upper body.

Make sure your back is not rounded throughout the exercise. Stand back up and repeat the movement.

HIP THRUST

The hip thrust, like the banded deadlift, recruits muscles in the posterior chain. You can do it with a resistance band but if you don’t have one, your own bodyweight will suffice.

To execute this exercise, you need to first lie down on a flat surface then plant your feet firmly on the floor and bend your knees.

Then, push your hips upwards towards the ceiling. Rest for two or three seconds then lower them.

KETTLEBELL SWINGS

Kettlebell swings are another wonderful alternative to banded deadlifts. They improve core strength, stability and general body balance.

They are quite easy to execute. You first stand with your feet apart then you grab a Kettlebell and swing it back and forth between your legs.

At the end of every motion, squeeze your hamstrings and glutes as hard as you can.

BANDED DEADLIFTS MISTAKES TO AVOID

NOT CREATING ENOUGH TENSION

Before you actively start to lift the bar, you should ensure your muscles are maximally engaged and ready to pull the weight off the ground.

When your muscles are maximally engaged, you will find it so much easier to lift weights that would normally feel heavy to you.

WEARING THE WRONG SHOES

It is not uncommon to see people wearing running shoes or tennis shoes while performing deadlifts.

These types of shoes are likely to compromise your bar path due to their general instability.

For deadlifts, it is important to choose shoes with hard and flat soles that will provide as much support as possible, and improve your posture.

NOT WARMING UP

Banded deadlifts recruit a lot of joints and muscle groups.

You should make sure you sufficiently prep the specific joints and muscles recruited while doing this exercise to help you minimize injury and also to get your body fully prepared to perform at its best.

CONCLUSION

The deadlift is one of the best powerlifting exercises. It works with major muscle groups in your body to improve your stability and help you build muscle strength.

What’s even better, you can add resistance bands to your regular deadlifting routine and get to experience a whole new dimension of the workout.

Extra resistance means extra work which translates into better results, as long as you maintain the correct form.