Lower BackExpert

Deadlift with Bands

Powerlifting movement using Barbell.

Primary muscle: Lower Back
Secondary muscles: Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps
Force: Pull
Movement pattern: Compound
Movement category: Hinge

1 / 2

Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Lower BackSupporting Forearms, Glutes, Hamstrings, Middle Back, Quadriceps, Traps

Movement instructions

1
To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.
2
With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
3
Lower the bar by bending at the hips and guiding it to the floor.

Technique guidance

Inhale and set your trunk before the lowering phase, then exhale as you extend the hips. Reset your breath between controlled repetitions.

Use a stable setup and a load or resistance you can control through a comfortable range.
Stop if you feel sharp pain, dizziness, or feel unwell.
Use collars and appropriate rack supports, safety catches, or a spotter when the exercise and load require them.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

Related movements