Deadlift with Bands

A expert powerlifting exercise for the lower back, done with a barbell.

Main muscles: Lower back
Also works: Forearms, Glutes, Hamstrings, Upper back and Quads
Equipment: Barbell
Level: Expert
Type: Compound
Movement: Pull

How to do the Deadlift with Bands

To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. For long bands, they will need to be anchored to a secure base, such as heavy dumbbells or a rack.
With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward. After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Deadlift with Bands

Questions

What muscles does the Deadlift with Bands work?

Mainly the lower back, with the forearms, glutes, hamstrings, upper back and quads helping.

Is the Deadlift with Bands good for beginners?

It's rated expert. Beginners can build up to it with a simpler variation first.

What can I do instead of the Deadlift with Bands?

Good alternatives that train the lower back: Deadlift with Chains, Reverse Band Deadlift, Deficit Deadlift or Rack Pull with Bands.

How many sets and reps of the Deadlift with Bands should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).