Resistance Bands for Deadlifts | How To Do Band Deadlifts
I want to talk to you about using resistance bands for deadlifts.
That may sound counterintuitive. Why would you use resistance bands for deadlifts??
After all, the deadlift is the mightiest lift of them all. It is the Herculean task of lifting a ferociously heavy barbell off the floor and standing up straight with it.
This should of course always be done as noisily as possible so everyone in the gym looks over and can see what a champ you are.
There’s no doubt that barbell deadlifts, along with squats, are an absolute must for building strength and mass because of the large key muscle groups they target simultaneously.
As a high-intensity compound movement, doing deadlifts sets up an anabolic, muscle-building environment in your whole body.
So definitely do deadlifts!
Safety first
It can be all too easy to badly injure yourself by doing deadlifts the wrong way. Watch this excellent video to make sure you’re doing them with the correct technique:
So why use resistance bands for deadlifts?
First, there’s the obvious point that you can’t put a barbell and weights into your bag and take them anywhere. So if you travel a lot or don’t always have access to a gym, but want to stay strong on the deadlift – bands are your answer.
But there are also functional reasons for why using resistance bands is a great alternative to free weights. Read this article for the full lowdown on bands vs. weights.
One of the key points is that, unlike weights, the resistance level of elastics increases as the band is stretched. This means you get the highest level of resistance exactly at the right place – when your muscles are in their strongest position.
What are the best resistance bands for doing deadlifts?
You can use 208cm resistance loops for deadlifts because they’re available in the highest resistance level. Also, being a loop makes them the most adaptable for holding onto or looping around your feet during the exercise.
208cm loops are the best for deadlifts. But you may also want to consider using mini resistance loops:
How to do deadlifts with resistance bands
Being such a versatile workout tool, there are many ways you can adapt resistance bands for doing deadlifts. This video shows you the best way to do narrow-stance resistance band deadlifts:
Or you can do the exercise in a wider stance by stepping into either end of the loop and holding it in the middle, as shown here:
It’s also possible to use resistance bands in combination with a barbell, like in this photo:
Many studies, such as this one, have shown that training with resistance bands and free weights together can produce significantly higher peak force and peak power than just using weights alone.
Using mini resistance loops
The resistance level of mini loops is not as high as the larger 208cm loops. So if you’re very strong and just want to lift heavy, they may not be for you.
But I must say, our black xx-heavy band is thicker and wider than probably 99% of other mini resistance bands you can buy online. So it does pack a punch.
Generally speaking, mini bands are most useful for doing higher rep deadlifts for weight loss, toning and getting fit. They will also literally fit in your shirt pocket.
Here’s how to use them:
