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Reverse Band Barbell Deadlift
Band-assisted barbell deadlift variation that targets hamstrings, glutes, and lower back to overcome lockout sticking points and build explosive strength; enables supramaximal top-end loading.
About Exercise
Equipment
Barbell, Bands, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Hamstrings, Glutes, Lower Back
Secondary Muscles
Quads, Lats, Traps, Forearms, Abs, Adductors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Glutes
8/10Glute Max
Lower Back
8/10Erector Spinae
Quads
5/10Rectus Femoris
Lats
4/10Traps
4/10Upper Traps
Forearms
4/10Flexors
Abs
3/10Rectus Abdominis
Adductors
3/10Adductor Magnus
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds • Longer for heavy supramaximal sets
How to Perform
Position barbell in power rack with safety pins below start. Loop heavy resistance bands from rack top over bar sleeves beyond plates for even tension at floor.
- Approach bar with mid-foot under bar, feet hip-width.
- Hinge hips, bend knees, grip bar shoulder-width overhand.
- Lift chest, engage lats, brace core, inhale deeply.
- Push floor away with feet, extend knees while pulling bar close to shins.
- Drive hips forward as bar passes knees, keep back flat.
- Fully extend hips and knees at lockout, squeeze glutes without leaning back.
- Hinge at hips to lower bar controlled to floor, reset position.
Coaching Tips
Form Cues
- Bar stays close to legs
- Drive through heels
- Chest up, back flat
- Hips back to start descent
- Brace like you're punched
Breathing
Inhale deeply and brace core before initiating pull; exhale forcefully through lockout.
Tempo
2-0-1
Range of Motion
Start with bar on floor, shins touching; ascend to full hip and knee extension with shoulders back and bar over mid-foot.
Safety
Safety Notes
- Secure bands firmly to prevent snap-back
- Use mixed grip only if no straps available
- Avoid if acute lower back pain present
- Warm up thoroughly with lighter pulls
- Do not bounce bar off floor
Spotting
Spotter assists by lifting bar ends during missed locks; use rack safeties for solo heavy sets to catch failed reps.
Common Mistakes
- Rounding back during pull
- Pulling bar away from body
- Hyperextending at lockout
- Incomplete reset between reps
- Uneven band tension
When to Avoid
- Acute lower back injury
- Herniated disc
- Recent hip surgery
- Poor grip strength
- Shoulder instability
Flexibility Needed
- Hip hinge range to touch floor
- Ankle dorsiflexion for stance
- Thoracic spine extension
- Shoulder internal rotation for grip
Build Up First
- Proficiency in conventional deadlift
- Core bracing technique
- Hip hinge mastery
- Band setup experience
Also known as
Reverse Band Deadlift, Reverse Banded Deadlift, Band-Assisted Deadlift
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