Band Deadlift
A deadlift that raises the body against a long band under both feet.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Hinge
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Stand on the middle of a long band with the feet about hip-width apart.
- Bend the hips and knees to grip both ends with the arms straight.
Do the rep
- Push through the feet and extend the hips and knees to stand tall.
- Bend the hips and knees to return the hands beside the shins.
What counts as a rep
A rep counts when the body reaches an upright stance and returns to the start with the back steady.
One rep counts when the body reaches an upright stance and returns to the start with the back steady.
Breathing
Exhale during the effort; inhale during the controlled return.
Cues
- Keep the band close to the legs.
- Move at a steady speed.
- Use a stronger band when the reps get easy.
Common mistakes
Rounding the back
What you seeThe back curves as the hands move down.
FixBend the knees more and stop the descent before the back changes shape.
Control keeps the work in the intended movement.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band slips or shows a tear.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app