Resistance Band Bar Deadlift
The Resistance Band Bar Deadlift is a hip-hinge exercise that works the Hamstrings, Glutes and Lower Back (the Posterior Chain). Facing a low door anchor, you hinge forward with a flat back and stand up and back against the band tension until your body is fully straight.
- Muscles Worked
- Hamstrings, Glutes, Lower Back (Erector Spinae) · also Upper Back, Forearms (Grip)
- Equipment
- Door anchor, Resistance Band Bar
Set Up
- Anchor:
- Door anchor at the bottom of the door.
- Bands:
- Thread the bands through the door anchor and clip one end to each end ring of the Resistance Band Bar.
- Body Position:
- Grip the bar shoulder-width apart, palms down, and stand 3 to 4 feet from the door, facing it. Hinge forward and push your hips back, keeping your head straight, back straight and chest up, with your arms hanging straight down so the bar is at about shin height.
Movement
Stand up and back against the tension until your body is fully straight and the bar touches your waist. Return to the starting position, controlling the resistance.
Points To Remember
- Keep the bar close to your legs as you stand up and bend down.
Questions About The Deadlift
What muscles does the Resistance Band Bar Deadlift work?
The Resistance Band Bar Deadlift works the Hamstrings, Glutes and Lower Back. The Upper Back and grip work to hold the bar close to your legs.
What is the most common mistake in a Resistance Band Deadlift?
Letting the back round as you lower. In the Resistance Band Bar Deadlift, push your hips back, keep your back flat and chest up, and keep the bar close to your legs throughout.