Deadlift (Band)

Instructions

1. Place the middle of the band on the floor and stand on it with feet hip-width apart.
2. Hinge at the hips and bend your knees to grip both ends of the band at hip width, using an overhand grip.
3. Set your back flat, chest up, and shoulders back and down — the same starting position as a conventional barbell deadlift.
4. Take a deep breath, brace your core, and drive through your heels to stand up against the band’s resistance.
5. Keep the band close to your body as you rise, extending hips and knees simultaneously.
6. Lock out at the top with hips fully extended, glutes squeezed, and shoulders back.
7. Hinge back down with control, returning to the starting position.
8. Repeat for the desired number of reps.

Tips

• The band provides accommodating resistance — tension is lighter at the bottom and increases as you stand up, training explosiveness through the full range.
• Keep the band taut at the start; slack in the band reduces the effective resistance in the initial pull.
• Maintain a neutral spine throughout — avoid rounding the lower back.
• Drive the floor away rather than thinking about pulling the band up.
• For more resistance, stand closer to the centre of the band or use a thicker band.
• This is a pure band load — no barbell or additional weight is used.