Have you always heard how deadlifts are the king of exercises but have been scared to try them out of fear of getting injured?
We’ve all heard horror stories about times they’ve gone seriously wrong, and it can leave you wondering if the risk is worth the reward.
Well, if that is the case, I may have just the thing for you, as today I will be looking at a variation known as resistance band deadlifts.
I will be showing you how to do them and telling you exactly what the benefits are.
Table of Contents
What Is a Resistance Band Deadlift?
A resistance band deadlift is almost identical to the regular exercise, in every way but one.
You still use the same technique and work the same muscles as before.
The big difference is in the equipment. As opposed to using a bar, loaded with heavy weight plates, you will be using a resistance band instead.
A resistance band is a piece of equipment made from a stretchy material, usually latex rubber. They allow people to work out by training against a natural resistance instead of lifting heavyweights.
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What’s an at-home resistance band workout with just deadlifts? Check out these resistance band chest exercises and finish out your workout strong!
How to Do a Resistance Band Deadlift
- Stand with your feet shoulder-width apart, your resistance band under the arches of your feet, and your toes and heels firmly planted on the floor.
- Lower your buttocks towards the ground by bending at the knees and go just lower than where your hamstrings are parallel with the ground (this is your starting point).
- Grip the handles with an overhand grip, roughly in line with your legs (there should be only slight tension in the band at this point).
- Squeeze your glutes and drive them and your hips forward, pushing you upwards, keeping your arms fully-extended, and your body moving in one flowing motion.
- As you reach the top of the movement, be sure to squeeze your traps and contract your abs.
- Hold this for a moment before returning to the starting position.
As you’re doing a resistance band deadlift, be sure to keep your back straight throughout.
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4 Benefits of Resistance Bands Deadlifts
#1. Safer Than Typical Deadlifts
The number one benefit of performing deadlifts with a resistance band, as opposed to the traditional manner, is that they are substantially safer.
Being such a big lift, deadlifts allow you to use enormous amounts of weight. This puts your muscles, joints, organs, and central nervous system all under incredible pressure.
When performing them with resistance bands, this is negated.
While you will still be using a suitable resistance through each set of deadlifts, there isn’t the same force pulling you forward, so your spine is better protected.
Additionally, the lack of any weights means there is nothing to drop on yourself, should your grip fail. This protects you from a number of potentially nasty lower-body injuries.
#2. Increasing Resistance
Beyond safety, the greatest advantage of this deadlift alternative is how it changes during a set.
When you begin a set, the band will be at its loosest.
As you progress and the band begins to stretch, the resistance increases, meaning the work done at the end of the set is slightly greater than at the beginning.
This is particularly important on a deadlift, as the bottom of the lift is known to be substantially more difficult than the top.
Unfortunately, this leads to people performing lifts with the weight they can manage at the bottom, stopping the muscles involved at the top portion of the rep from reaching failure.
By utilizing your resistance band, you can ensure you face an equal challenge throughout the entire repetition, leading to a much more well-rounded workout.
#3. Better Posture
Your posture is largely affected by the muscles in your back, whose job is to keep you upright and pull your shoulders back.
While the movement involved in a deadlift is great for strengthening those muscles, the position and quantity of weight used can often pull you forward.
This can lead to the exercise turning from a positive to a negative, as it can pull your shoulders forward and actually worsen your posture instead of improving it.
With a resistance band deadlift, the position of the band is much better suited for a balanced, upright lift. You can, therefore, ensure the resistance hits the muscles at the desired angle.
Not only will using this to better straighten out your posture be good for your health and well-being, but it will also be beneficial when it comes to performing traditional deadlifts as well.
The final benefit resistance band deadlifts have over weighted ones is their convenience factor.
Deadlifts are a great, full-body, compound exercise. They are ideal for building strength, possibly boosting testosterone, and burning calories.
Unfortunately, the sheer amount of weight required to get decent results from them make them very inconvenient to perform anywhere other than a gym.
Even if you do happen to have the equipment, you won’t be able to transport it around with you, and bouncing it off the ground at home isn’t going to make you popular with your neighbors or housemates.
A resistance band has long been recognized as one of the most convenient pieces of fitness equipment around. It’s small and light, so it can be easily stored without taking up space and can be taken with you wherever you go.
This allows you to reap the benefits of performing a compound exercise with limited equipment (which is also the case for resistance band pullovers).
While the benefits I’ve listed here are the biggest ones, that doesn’t mean they are the only ones.
When you combine the most effective exercise with the most convenient piece of equipment, you are almost guaranteed to achieve a positive outcome.
If you’ve never tried deadlifts due to being overly cautious, or have just wished you could do them when and where suited you, I would highly recommend getting yourself a resistance band and giving them a go.
I guarantee you won’t be disappointed.
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