Are you interested in learning how to do a deadlift, but you are intimidated by a barbell or are a novice lifter?
Well, the good news is that you do not need a barbell to do a deadlift! The deadlift is known to be one of the best muscle and strength-building exercises out there, and you do not need to lift heavy weight to reap all of its many strength training benefits.
All you need for any resistance band workout is simple equipment and a little bit of space – you can easily pull this off in your home or even your office!
While having the right equipment and space is certainly helpful, what you need to benefit from a deadlift exercise is proper form and technique. Fortunately, we have got you covered.
Keep reading to learn how to do a resistance band deadlift with proper form.
Resistance bands look like giant elastic bands. They’re lightweight, portable, and offer a lot of versatility when it comes to muscle-building exercise. While you can use any kind of resistance band for a banded deadlift, it may be a good idea to invest in a strength band set so you can choose from different levels of resistance. This way you can increase the band tension if you want to challenge your muscles, or you can decrease the tension if you want to get in more reps.
Pull up resistance bands are perfect for resistance band deadlifts, so if you are thinking of adding deadlifts to your workout routine consider picking up a set with variable resistance.
You can do different versions of deadlifts with resistance bands. The conventional way is to stand on the resistance band and grab the two loops at either end when performing the deadlift. We will go through how to do this deadlift variation first.
If you are looking for a variation on the conventional deadlift, try the sumo deadlift. This is also a good choice if you need to take some of the stress off of your lower back, as you are lifting more with your legs. It involves widening your stance and standing on the inside of the resistance band.
This version requires a looped resistance band or one that is otherwise tied in a knot.
You do not need to pull the band up with your arms when performing a deadlift. You are just using your hands to hold the band, so keep your arms straight.
This is not necessarily a big issue when you are using resistance bands, but do not get into the habit of using your arms if you are planning on eventually switching to barbells. If you pull on the bar while doing a barbell deadlift, you could pop a bicep or cause other injuries due to the heaviness of the weight. Keep your form the same, regardless of whether you are using a resistance band or barbell.
When doing deadlifts, make sure your back is straight and your neck is in a neutral position. Everything should be in a straight line when you are completing your deadlifts, so pay close attention to your posture to ensure proper form. If you do not, you run the risk of hurting your neck or having other spinal injuries.
One tip for keeping your neck and back in place is to look at a point on the floor about six feet in front of you when you are doing your deadlifts. Maintain eye contact with this point throughout the entire movement.
Make sure there is no slack in your resistance band during the deadlifts, even when you are in the starting position. You will not necessarily ruin your form if there is slack in the band, but if you have tension throughout the entire movement then you will be working your muscles even harder. You want to get the most out of your workout, so check that tension level before performing a deadlift.
If you need a little bit of slack to get into the full upright position, then you should use a lighter resistance band until you can build up your muscle strength.
Break out some resistance bands and start working those muscles. Remember, you do not need a barbell or even a gym to do proper deadlifts – just the drive to do your workout.