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  • Your Guide to the Banded Deadlifts

    02 Dec 2020
    7090
    Your Guide to the Banded Deadlifts

    Remember: all information, content, and material of this website is just for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or your healthcare provider/personal fitness trainer.

    LAVERA STEWART

    LAVERA STEWART

    Editor-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!

    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.

    What Is The Banded Deadlift

    If you are wondering about what muscles do deadlift work, they work on the following muscles of the body:

    • Gluteus maximus
    • Quadriceps
    • Hamstrings
    • 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 โ€˜back painโ€™ 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.
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    TheFitLife Resistance Pull Up Bands - Pull-Up Assist Exercise Bands, Long Workout Loop Bands for Body Stretching, Powerlifting, Fitness Training, with Carrying Bag and Workout Guide - Full Set
    SUNPOW Pull Up Assistance Bands - Set of 5 Resistance Heavy Duty Workout Exercise Crossfit Stretch Fitness Bands Assist Set for Body, Instruction Guide and Carry Bag Included
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    Iron Infidel
    Iron Infidel Pull Up Assistance Bands for Working Out - Resistance Bands Set for Men, Exercise, Workout, Fitness, Strength, Weightlifting, Training, Powerlifting, Stretch, Crossfit WOD (5 Band Set)
    $69.95
    LEEKEY
    LEEKEY Resistance Band Set, Pull Up Assist Bands - Stretch Resistance Band - Mobility Band Powerlifting Bands For Resistance Training, Physical Therapy, Home Workouts (Set-4)
    $29.98
    TheFitLife
    TheFitLife Resistance Pull Up Bands - Pull-Up Assist Exercise Bands, Long Workout Loop Bands for Body Stretching, Powerlifting, Fitness Training, with Carrying Bag and Workout Guide - Full Set
    $29.68
    SUNPOW
    SUNPOW Pull Up Assistance Bands - Set of 5 Resistance Heavy Duty Workout Exercise Crossfit Stretch Fitness Bands Assist Set for Body, Instruction Guide and Carry Bag Included
    $39.99

    Variations of Performing Deadlift with Resistance Bands

    There are two variations of doing deadlifts with resistance bands. Hereโ€™s our step-to-step guide of the two variations:

    First Variation

    Banded Deadlifts
    • 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.

    Second Variation

    • 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

    How to Choose the Right Resistance Band for Deadlifts

    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.

    Final Word

    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!


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