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Resistance Band Trap Bar Deadlift
Trap bar deadlift with added resistance bands targeting glutes, hamstrings, quads, and lower back to build strength and power; bands increase tension at lockout to improve acceleration and overcome sticking points.
About Exercise
Equipment
Trap Bar, Bands, Plates
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Lats, Traps, Forearms
Popularity Score
6
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, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Quads
7/10Rectus Femoris
Lower Back
7/10Erector Spinae
Abs
5/10Lats
4/10Traps
4/10Forearms
3/10Programming
Typical Rep Range
1-8 reps
Rest Between Sets
180-300 seconds
How to Perform
Load the trap bar with plates and loop heavy resistance bands around the bar ends under the plates. Stand inside the trap bar on the bands with feet hip-width apart, toes slightly out.
- Hinge at hips and bend knees to grip neutral handles with arms straight.
- Brace core by inhaling deeply into belly and squeezing lats.
- Drive feet into floor to extend knees and hips simultaneously.
- Pull bar straight up close to body while accelerating through top.
- Squeeze glutes at full hip extension with shoulders over hips.
- Reverse motion by hinging hips and bending knees to lower bar controlled to floor.
- Reset brace before next rep.
Coaching Tips
Form Cues
- Keep bar path vertical
- Drive through whole foot
- Maintain neutral spine
- Squeeze glutes hard
- Accelerate upward
- Brace like you're punched
Breathing
Inhale deeply to brace core before lift; exhale forcefully at top during lockout.
Tempo
2-0-1
Range of Motion
Start with bar on floor, shins vertical, hips above knees; end at full hip and knee extension without lower back arch.
Safety
Safety Notes
- Inspect bands for damage before use
- Avoid if acute lower back pain exists
- Use appropriate band strength to maintain form
- Wear grippy shoes to prevent slipping on bands
- Start with lighter loads to master technique
- Stop if sharp pain occurs in back or knees
Spotting
Spotting not typical for deadlifts; use rack safeties or pins at knee height if available for heavy sets.
Common Mistakes
- Rounding lower back
- Letting bar drift forward
- Not bracing core
- Hyperextending at top
- Uneven band tension
- Incomplete hip extension
When to Avoid
- Acute lower back injury
- Severe hip mobility limitations
- Recent hernia
Flexibility Needed
- Adequate hip hinge range
- Ankle dorsiflexion for upright posture
Build Up First
- Master basic trap bar deadlift form
- Core bracing proficiency
- Hip hinge competency
Also known as
Banded Trap Bar Deadlift, Band Resisted Trap Bar Deadlift
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