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Glutes · Advanced

Barbell Deadlift with Bands

Hip-hinge drill training glutes and hamstrings with a braced torso.

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Barbell Deadlift with Bands demonstration

Exercise overview

Training details

GlutesHamstringsQuadricepsLower BackUpper BackForearms

Equipment

Barbell

Sets × reps

4 × 6

Rest

2 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Attach matching bands securely from both ends of the bar to a deadlift platform so resistance increases evenly as the bar rises.
  2. 02Set the bar over your midfoot, take your deadlift grip, and brace your trunk before pulling.
  3. 03Drive through the floor and keep the bar close as the band tension increases.
  4. 04Extend your hips and knees to stand fully without overextending your lower back.
  5. 05Control the band-accelerated descent, return the bar level to the floor, and reset before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBarbell DeadliftRelated variationBarbell Deadlift with ChainsRelated variationDeficit DeadliftRelated variationSnatch-Grip DeadliftRelated variationRomanian DeadliftRelated variationBarbell Deadlift Block Pull

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAxle DeadliftComparable substituteReverse-Band Barbell DeadliftComparable substituteDeadlift MachineComparable substituteCable DeadliftComparable substituteTrap Bar DeadliftComparable substituteReverse-Band Barbell Sumo Deadlift

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