Banded Deadlifts: How-To & Common Mistakes

Adding band resistance to a barbell deadlift can help you accelerate the barbell at the mid and top of the lift and help strengthen your lockout.

However, many lifters use the wrong stance and tension and miss out on maximizing their gains. 

That’s why I put together this guide and discussed how to avoid the common injuries and pitfalls.

As a strength and conditioning coach working with high-level athletes, I often include variable resistance training in my programming. This deadlift variation has been very successful in developing strength and speed in my athletes. 

How To Do Banded Deadlifts

This step-by-step guide is how I instruct my athletes to do a banded deadlift with proper form, with set-up instructions included.

1. Set up a barbell with your selected weight on a platform.
2. I recommend using resistance bands that makeup 20-25% of your total bar weight. For example, a 300-pound deadlift will need 60-75 pounds of total band resistance at the top. 
3. Hook one end of the band around the peg or dumbbell. Wrap the band over the barbell and attach it around the other peg. Do this step on both sides of the barbell. 
4. Stand with your feet shoulder-width apart, the middle of your foot under the bar, and facing forward. 
5. Hinge at the hips and squat down to the starting position. Grab the bar on the first knurling, just to the side of your knees. Your shoulders will be positioned over the bar.
6. “Bend the bar” in half to engage your lats and upper back so you maintain a neutral spine.
7. Drive your feet into the floor as you push to the top through your legs. Make sure your chest and hips rise simultaneously.
8. Keep the bar tight to your shins and quads as you lift up.
9. Hold the top lockout for a count of 2, then push your hips back to return to the starting position.

Pro Tip: If you don't have a platform rig with band pegs, then you can simply wrap a single band over the center of the barbell and stand on it. 

Using a band, you have no margin for error if your lats are unengaged. So, if you struggle with getting your lats tight in the bottom position, incorporating the banded deadlift will be a good reminder to cue your lats before you pull the bar off the ground.

Common Mistakes Doing Banded Deadlifts

Some of the most common mistakes I see while with banded deadlifts are:

• Spinal flexion (rounded back)
• Not using correct band tension
• Incorrect stance 

A poor starting position may lead to a rounded back during the lift. If the lats are not engaged and the lifter isn’t using their hips to complete the lift, their first pull will likely be via the low back muscles. Pulling with the lower back can lead to injury.

If you are doing banded deadlifts, you want the bands to provide the proper tension. Remember, you still want weight on the bar and tension from the bands. It is important to use the correct bands to get the adaptations you are aiming for. 

The set-up to the bar will determine how effective the rep will be. I coach my clients who are still progressing through the deadlift pattern to the proper starting position. Getting too wide or too narrow with the stance will throw off the mechanics of the lift, which muscles should be engaged.

Pro Tip: An easy way to measure band resistance is to use a luggage scale at the top of the lift.

How To Add Banded Deadlifts To Your Workout

I will review how to add banded deadlifts into your workouts to target maximum strength and power.

Strength

You can add resistance bands to your deadlifts to help increase strength by using a heavy load. The addition of resistance bands requires an increase in muscle recruitment during the full rep. That will increase the amount of strength needed to complete the rep.

I recommend doing 3-6 sets of 1-5 reps at ≥85% 1RM with 20-25% band tension.

Power

The focus on power development is based on the dynamic effort method. This involves lifting a submaximal load during a high velocity movement. Essentially, the goal is to move lighter weight fast. This method will help develop a greater force output compared to lifting maximal loads slowly. 

I recommend doing 6-8 sets of 1-3 reps at 40% 1RM with 20-25% band tension.

Having trouble with your deadlift once you reach your knees? Check out our best 5 tips if your deadlift is weak at the knees.

Muscles Worked During Banded Deadlifts

Banded deadlifts hit just about every muscle on the posterior chain. The top 3 muscles to focus on are:

• Glutes: The gluteus maximus is the primary muscle responsible for this lift's hip hinge and extension aspect.

• Hamstrings: The hamstring muscles consist of the biceps femoris, semimembranosis, and semitendinosis. They assist with hip extension during the lockout position. 

• Erector Spinae: The erector spinae are muscles in the lower back. They are responsible for maintaining and stable and neutral spine.

Alternatives To Banded Deadlifts 

When looking for an alternative exercise, you want to find similarities in muscles worked, movement pattern, and ease of use. My 2 favorite alternative exercises to the banded deadlift are the banded trap bar deadlift and chained deadlift.

Banded Trap Bar Deadlift

The banded trap bar deadlift is a great alternative exercise because it is very similar in movement pattern and muscles worked. The trap bar is usually a little easier to learn form, so it is a good option for newer lifters. While coaching, I found that newer lifters can progress through a trap bar deadlift faster than traditional barbell deadlift. The added band resistance still allows for lifters to target strength and power development. 

Chained Deadlift

Another effective tool to focus on the lockout phase of a deadlift is to use chains. A chained deadlift will be lighter at the starting position and then as the lifter accelerates to the lockout, there will be less chain on the floor to make it heavier. Chains work similar to bands in that the lifter can focus on moving lighter weight fast to work on power, or load up the bar heavy for maximal strength. 

Looking for another lower body exercise variation? Check out our full guide on reverse band squats. 

4 Reasons Why You Should Do Banded Deadlifts

If you’re still not sold on banded deadlifts, then check out some specific reasons to invest in them to improve your deadlift.

• Accelerates Bar Speed Near The Top: Banded deadlifts train you to apply maximum force through the lift, especially useful for overcoming sticking points. Bands increase resistance at the top, demanding more speed and power to complete the lockout.
• Strengthens Lock-Out: Ideal for those who struggle at the lockout phase. Bands add resistance where it's hardest, targeting glutes and improving hip extension strength.
• Improves Movement Mechanics: Bands act as an external cue for maintaining proper bar path and position, making the lift harder if you deviate from the optimal path.
• Engages Lats: Essential for controlling the barbell's path, bands amplify the need for tight lats, preventing the bar from pulling you off balance.

The reverse band deadlift is another effective variation to overload the deadlift. Check out our full guide on how to do a reverse band deadlift. Another great exercise for working the deadlift lock-out is the block pull.

FAQ

How Much Extra Resistance Will You Get From Doing Banded Deadlifts?

The band tension will vary depending on the size of the band and the range of motion of the lift. As you get stronger, you'll want to use heavier resistance bands.

I recommend getting the set of bands from WOD Nation (click for pricing on Amazon). These are great bands to keep in your gym bag that are meant for powerlifting and won't wear and tear.

• Light Resistance Band: If you deadlift between 100 and 300 lbs, I suggest using the red band for deadlifts. It will provide approximately 15 and 35 lbs of additional resistance at the top-end range of motion.
• Medium Resistance Band: If you deadlift between 300 and 400 lbs, I suggest using the black band for deadlifts. It will provide approximately 30 and 60 lbs of additional resistance at the top-end range of motion.
• Heavy Resistance Band: If you deadlift between 400 and 500 lbs, I suggest using the purple band for deadlifts. It will provide approximately 50 and 80 lbs of additional resistance at the top-end range of motion.
• Max Resistance Band: If you deadlift between over 500 lbs, I suggest using the green band for deadlifts. It will provide approximately 50 and 125 lbs of additional resistance at the top-end range of motion.

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References

• Lin, Yiguan, et al. “Effects of Variable-Resistance Training versus Constant-Resistance Training on Maximum Strength: A Systematic Review and Meta-Analysis.” International Journal of Environmental Research and Public Health, vol. 19, no. 14, 13 July 2022, p. 8559, https://doi.org/10.3390/ijerph19148559.

About The Author

Avi Silverberg holds a Master of Science in Exercise Science with a research focus on powerlifting training. He's been the Head Coach for Team Canada Powerlifting since 2012 and has coached over 4500 attempts in international competition. You can connect with him on Instagram or LinkedIn.