Barbell Band Assisted Deadlift
Description
The barbell band assisted deadlift, sometimes called a reverse band deadlift, uses bands looped from the top of a power rack down to the bar. The bands provide assistance at the bottom of the lift where you are weakest, then deload as the bar rises so you handle full load at lockout. It allows training with weights heavier than your true max.
Muscle Group
Equipment Required
Barbell Band Assisted Deadlift Instructions
- Set up a power rack with bands looped over the top crossbar and attached to each side of the barbell.
- Adjust band length so the bands are stretched tight at the bottom of the lift.
- Step up to the bar in a conventional deadlift stance.
- Bend at the hips and knees to grip the bar just outside your legs.
- Engage your lats and brace your core hard.
- Pull the bar off the floor. The bands will assist heavily at the bottom.
- Continue pulling, with the bands deloading as you stand. You take more of the weight.
- Lock out at the top with hips fully extended. Lower the bar back to the floor under control.
Barbell Band Assisted Deadlift Form & Visual
Barbell Band Assisted Deadlift Benefits
- Allows supramaximal loading at lockout
- Builds confidence under heavy bar weights
- Strengthens the lockout phase of the deadlift
- Reduces stress on the lower back at the start of the lift
- Useful method in conjugate-style training
- Helps overcome lockout sticking points
Barbell Band Assisted Deadlift Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
- Latissimus dorsi
- Trapezius
Barbell Band Assisted Deadlift Variations & Alternatives
- Barbell Deadlift
- Banded Deadlift
- Barbell Pause Deadlift
- Barbell Deadlift From Blocks
