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LAVERA STEWARTEditor-in-Chief of the Gym Expert
Strength training in the gym could be difficult without strong equipment to support your muscle. Gladly, the banded deadlifts are a type of workout that can be done using the pro-quality resistant bands. This exercise has a great number of health benefits. Are you excited to know more about the workout? If yes, then stay hooked until the end!
Resistance band deadlift has proved helpful for many fitness enthusiasts worldwide. However, before starting the training, it is vital to understand the basics of it. So, delve into the article to learn more about band deadlift!
What Exactly is a Banded Deadlift?
The banded deadlift is a type of training that uses a barbell attached to resistance bands. When the barbell is pulled up from the floor, additional resistance is added by the bands. This ensures the movement becomes harder when the barbell comes up. Therefore, more force is demanded by the athlete, which, as a result, strengthens their muscles.
If you are wondering about what muscles do deadlift work, they work on the following muscles of the body:
- Gluteus maximus
- Erector spinae
Comparison Between Regular and Branded Deadlifts
There are certain prominent differences between regular and banded deadlifts. Here are some differences:
|Regular Deadlifts||Banded Deadlifts|
|Gravity plays a major role here.||It does not depend on gravity.|
|The movement is difficult mostly.||The movement becomes easier.|
|The muscle tension is irregular.||The muscle tension is spread evenly.|
|Athletes can use momentum tricks to cheat while performing this exercise.||There is no scope of cheating when performing a deadlift with bands.|
|The resistance is not so strong.||Strong resistance is provided.|
Benefits of Doing Banded Deadlifts
As said before, deadlift with resistance band has some awesome benefits. Some major benefits are as follows:
- Increases muscle strength: This exercise is great for improving muscle strength and size. Due to the increase in strength, you can perform heavy-lifting tasks easier.
- Improves posture: Modern-day people tend to sit in front of their desktops for hours, which often hurt their back and degrades posture. However, the banded deadlifts can work on the back and improve the posture. When you have an upright posture, you look more confident while walking and sitting in a crowd.
- More testosterone production: Testosterone is responsible for enhancing muscle growth; therefore, higher production of the hormone will improve the muscle quality of the athlete. Ensure that you practice the workout on daily basis, to boost your testosterone level.
- Keeps ‘back pain’ away: You might be scared of straining your lower back while performing a deadlift with resistance bands only. But this is a false fear because this workout does not harm the lower back. It strengthens it. Deadlifts work on your hips, pelvis, and abdominal muscles. Hence, it is great for preventing lower back pain.
- Stronger lockout: The lockout strength of an athlete enhances if this workout is performed regularly.
- Increased lat engagement: Lat engagement is responsible for supporting the arm and shoulders. With this training, the lat engagement effectively increases. Deadlift replacement workouts that use bands are also capable of improving lat.
Variations of Performing Deadlift with Resistance Bands
There are two variations of doing deadlifts with resistance bands. Here’s our step-to-step guide of the two variations:
- Stand in a posture on both sides of the band so that it runs between the arch and heel.
- Your feet must have a shoulder-width distance, and the toes should be kept forward. The band must stick on the ends of both your feet.
- Lean forward and push the hips backward. Grab the loops of the band.
- Extend your knees, and contract and push the muscles of the glutes. Breathe out and maintain an upright posture.
- Pause for a while in this position and let your core muscles do the work of stabilization.
- Stand inside the band so that it forms a loop around you.
- The feet distance should be wider than shoulder-width.
- Lean forward and push the hips backward. This time get hold of the top middle portion of the band.
- Extend your knees, and contract and push the muscles of the glutes.
- Puff up your chest and hold the position for a while.
Which Resistance Band to Choose for Deadlifts?
Any deadlift accessory, including resistance bands, should be chosen carefully. The ideal band categories to choose from are:
|Type of Band||Resistance Provided (in lbs)||Deadlifter Weight (in lbs)|
|Light||15 to 35||100 to 300|
|Medium||30 to 50||300 to 400|
|Heavy||50 to 80||400 to 500|
|Max||70 to 100||500 and more|
You should be choosing a band that matches your weight and resistance requirements. Therefore, consider and think of your needs and then pick the one that will work the best for you.
Banded deadlifts have helped numerous athletes achieve their fitness goals even when they were not going to the gyms. It is one of the best exercises to perform. Now that you know its benefits, when are you trying out this workout? Let us know!