Top 5 Resistance Band Deadlift Exercises

Top 5 Resistance Band Deadlift Exercises 

There are many weight training exercises out there, and there’s a good chance that you’ve seen others perform resistant band deadlift exercises in your local gym. They are called “deadlift” exercises because the weights are “dead” in the exercise. This refers to the state of the weights, as they are usually on the floor before any resistance band deadlift exercises. Deadlifts do require a certain amount of both form and experience.

Deadlift exercises are also popular because they strengthen both the upper and lower parts of the back. Of course, that’s not all that they accomplish: deadlift exercises with resistance bands can help when it comes to gaining definition in the glutes and hamstrings, as well. They may even help those with lower back pain. It should also be noted that resistance band deadlift exercises should be performed correctly, or they can be quite dangerous.

Resistance bands are extremely popular among those that are serious about becoming stronger than ever before. One of the great things about resistance bands is that you can get a workout at home, or even the office, rather than having to go to the gym. Here are some of the top deadlift exercises that people can perform with resistance bands.

Standard Deadlift

Standard Deadlift with resistance band

There are many variations of resistance band deadlift exercises, but let’s kick things off with the standard deadlift. For deadlift exercises, the individual should be standing behind the barbell with their legs shoulder-width apart. Then, bend forward and grip the barbell at shoulder length. Bend your knees until the shins ALMOST touch the bar.

At this point, you should flex your lower back, brace your stomach, and pick the bar up off of the ground. Press down with your legs until the barbell passes your knees, and then stand up firm with your lower back straightened. Return the weight back to the floor by bending your knees.

Deadlifts are common when it comes to strength training, and resistance bands can intensify the exercise significantly. Another important aspect of resistance band deadlift exercises is to make sure that your lower back is neutral and never “rounded.” This exercise is good because it needs inexpensive equipment and has an excellent result. 

Snatch Grip Deadlift

Snatch Grip Deadlift

Some resistance band deadlift exercises are more tailored for professional athletes than the everyday fitness enthusiast, but it’s still a great way to increase strength. In this deadlift, you will be dealing with a wider grip. Here, instead of holding the barbell at shoulder-length, you will be doing so at hip-width.

Here, the wider grip and resistance bands will cause a lot of stress on your upper back. As a result, if you normally deadlift 300 pounds, you may want to consider performing these resistance band deadlift exercises at around 200 pounds and getting used to it. The snatch grip deadlift with resistance bands will also help tremendously when it comes to grip strength in general.

Deficit Deadlift

Many resistance band deadlift exercises are out there to consider, but a deficit deadlift actually requires more than just a barbell. Specifically, you must stand on a weight plate or platform of some kind. This platform should be flat and somewhere around one to three inches off the floor.

The resistance bands will intensity the workout, but the fact that you are performing deadlifts while being elevated will work out your posteriors and quads more than ever before. The resistance bands definitely help strengthen various groups of muscles here. This is a bit more intense than the standard deadlift with resistance bands.

Sumo Deadlift

Some resistance band deadlift exercises focus on specific muscles, and the sumo deadlift with resistance bands is particularly used to strengthen the glutes and hamstrings. It’s also one of the most popular resistance band deadlift exercises.

In this deadlift, the main difference is the way that you will be setting up both your hands and feet. Specifically, the bar will be gripped while your feet are pointed outwards. You will also be gripping the barbell with resistance bands in a wider fashion than a standard deadlift with resistance bands. Your foot placement should be around TWICE shoulder-length for this deadlift with resistance bands.

Your arms should go straight down BETWEEN your legs in order to grip the bar. Like other resistance band deadlift exercises, your legs will be doing most of the work here.

Romanian Deadlift

The Romanian Deadlift is not that different from other standard resistance band deadlift exercises, except that your feet will be more narrow than usual. Also, you will grip the bar in the same fashion as the standard deadlift. The main difference between this exercise and other resistance band deadlift exercises is that the starting position is a standing position.

You should then lower the bar while also keeping your back neutral. Bend your knees and sit back while you lower the bar, and keep it as close as possible on the way down. After you lower the bar past the knees, while using resistance bands, return back to the starting position.

Hack Lift

In this deadlift exercise, you should be standing in front of the barbell with your feet shoulder-width apart. However, unlike many other resistance band deadlift exercises, you will actually be gripping the bar BEHIND you instead of in front of you. Your palms should be facing back.

The key to this deadlift is making sure that your body weight is centered over your heels. The resistance bands, as usual, will make this deadlift more intense. While other resistance band deadlift exercises might focus on strengthening the back, or the arms, this particular exercise strengthens your quads the most.

Conclusion

Deadlift exercises are quite popular because they work out various muscle groups at once, but it’s also important to make sure that you pay attention to your back to ensure safety. Resistance bands can be helpful in building your muscles, but it’s also important to make sure that you stretch and warm up your lower back before performing resistance band deadlift exercises.

Also, when using a heavyweight - individuals should wear a weightlifting belt in addition to resistance bands. Some people might also prefer to use grip straps for their resistance band deadlift exercises.


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