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Resistance Band Barbell Deadlift
A barbell deadlift variation using bands for accommodating resistance that targets glutes, hamstrings, and lower back to build posterior chain strength and power, emphasizing explosive lockout.
About Exercise
Equipment
Barbell, Bands
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings, Lower Back
Secondary Muscles
Quads, Traps, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Hamstrings
9/10Biceps Femoris, Semitendinosus
Lower Back
8/10Erector Spinae
Lats
6/10Quads
5/10Rectus Femoris
Traps
5/10Lower Traps
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
1-8 reps
Rest Between Sets
180-240 seconds • Longer for heavy sets
How to Perform
Load a barbell with plates and loop a resistance band over its center, stepping into the band loops with feet hip-width under the bar. Hinge at hips to grip bar with mixed grip, shins touching bar, back neutral, core braced.
- Drive heels into floor to extend knees and hips simultaneously, pulling bar close to shins.
- Accelerate upward as band tension increases, keeping bar path vertical.
- Fully extend hips and knees at top, squeezing glutes without arching back.
- Push hips back to hinge, lowering bar controlled down shins and thighs.
- Bend knees once bar passes them, returning bar to floor with flat back.
Coaching Tips
Form Cues
- Bar close to body
- Hips lower than shoulders
- Drive through heels
- Squeeze glutes at top
- Keep back neutral
Breathing
Inhale deeply to brace core before lift, exhale forcefully through lockout, maintain brace during descent.
Tempo
2-0-1
Range of Motion
Lower bar until it touches floor with straight arms; rise until hips and knees fully extend, shoulders back.
Safety
Safety Notes
- Inspect bands for tears before use
- Start with light loads to adapt to tension
- Avoid if acute lower back pain present
- Use platform to anchor bands securely
- Control eccentric to prevent band snap-back
Spotting
Not recommended; perform in rack with safeties set just below knees for heavy sets to catch failed reps.
Common Mistakes
- Rounding back during pull
- Letting bar drift forward
- Uneven band tension
- Hyperextending at lockout
- Incomplete hip extension
When to Avoid
- Acute lower back injury
- Herniated disc
- Poor hip mobility
Flexibility Needed
- Adequate hip flexion for hinge
- Ankle dorsiflexion to align shins with bar
Build Up First
- Mastery of conventional deadlift form
- Familiarity with band tension
Also known as
Banded Barbell Deadlift, Band-Assisted Barbell Deadlift, Accommodating Resistance Deadlift
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