Reverse Band Deadlift
Trains the Spinal Erectors.
- Equipment
- A barbell, a rack and a resistance band
- Mechanic
- Compound
- Force
- Pull
- Level
- Advanced
How to do it
- Hang a band from the top of the rack on each side and loop the free end over each end of the barbell.
- Set the bands so they are stretched at the floor and nearly slack at lockout.
- Stand with the bar over the middle of your feet and take your usual grip.
- Set your back flat and your chest up.
- Stand up — the bands help most off the floor and less as you rise.
- Lower under control, letting the bands take the weight again at the bottom.
Common mistakes
- Confusing it with a band-resisted deadlift. Reverse bands do the opposite: they lift part of the weight off the floor and hand it back as you stand.
- Setting the bands so they help at lockout. They should be nearly slack at the top, or the lift never carries its own weight anywhere.
- Calling the number on the bar your deadlift. The start is assisted, and the two are not comparable.
- Letting the bar drift forward off the floor. Assisted or not, the bar still travels up the legs, and a lighter start makes drifting easier not harder.