Whether you train at home or in the gym, you can try some of the best variations of resistance band deadlifts. Resistance band deadlifts are compound exercises that can help you improve your strength, mobility, muscle mass, and overall fitness.
They are excellent alternatives to dumbbells and barbell deadlifts and allow you to use lighter weights while still getting a full range of motion at the knees and hips.
Bands also allow for greater strength gains without any risk of injury or excessive fatigue. You can also perform deadlifts with varying levels of difficulty by adjusting the tension level.
Benefits of Training with Resistance Band
The bands are inexpensive, easy to use, portable, and can be used anywhere.
They are excellent for people looking to get in shape without the hassle of going to the gym or spending money on expensive equipment.
Resistance bands are a good alternative to weights. It promotes similar strength gains to conventional resistance training in different populations and using diverse protocols, a study published by the SAGE Open Medicine suggested.1Silva Lopes, J. S., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Medicine, 7. https://doi.org/10.1177/2050312119831116
You can also adjust the tension level according to your needs, allowing you to work at different levels of difficulty.
The bands are also helpful for people with knee issues who can’t perform deadlifts with barbells and dumbbells.
The resistance band deadlift exercises are also easier for beginners to learn and develop a sense of coordination.
9 Best Resistance Band Deadlift Variations for Muscle & Strength
1. Suitcase Deadlift
The resistance band deadlift is a highly effective compound exercise that works on multiple muscle groups simultaneously and is excellent for overall muscle development.
How to do it: Stand with feet shoulder-width apart, wrap the band around your feet, and grasp one end of the resistance band in each hand. Keeping your back straight, bend at the hip and knees until your shoulders are over your feet. Pressing your feet onto the floor, pull the band until you are in a standing position.
Pro Tips: Keep your head in a neutral position throughout the movement. Hold your arms straight during the movement and pull the bands contracting your latissimus dorsi (lats).
2. Banded Romanian Deadlift
The resistance band Romanian deadlift is a great exercise to add to your workout routine. It will help you build strength and muscle while also improving your posture and mobility.
How to do it:
- Stand with feet shoulder-width apart, holding one end of the resistance band in each hand.
- Keep your back straight and bend forward at your hips until your hands are at your shin level.
- Then, returning to the standing position, pull the band until your hips are forward.
3. Resistance Band Sumo Deadlift
The Sumo Deadlift is one of the deadlift’s most effective and efficient variations. The main difference between it and conventional deadlifts is that it is performed with an extremely wide stance, making it much easier to achieve a high level of hip extension.
The wider stance also means that you will be able to pull more weight than usual because your hips have more room to move forward during the lift.
How to do it:
- Stand upright with your feet two times wider than hip-width and toes pointing slightly out.
- Wrap the band around your feet, lower into a sumo deadlift stance, and grab the opposite end firmly with your hands, arms between your legs. That’s the start.
- Pull the band with your full strength until you return to the standing position.
4. Stiff Leg Deadlift
The stiff leg deadlift is one of the best ways to strengthen your lower back, hamstrings, and glutes and improve overall strength. It is also very effective in improving balance and coordination.
How to do it: The stiff-leg deadlift is similar to the Romanian deadlift, but your knees will be stiffer, and you’ll have to keep your arms close to your feet.
5. Single-leg Resistance Band Deadlift
The single-leg deadlift is a great exercise for anyone who wants to work on their overall strength, balance, and stability. It requires you to lift one leg behind you when you bend your torso forward and then lift the band with your one leg and upper body strength.
How to do it:
- Stand in the split stance and wrap the band around your front foot.
- Grab the opposite end of the band and lift your rear leg off the floor until your leg and torso are aligned.
- Pushing your front foot into the ground, pull the band until you return to standing.
- Do as many reps and sets as you like on each side.
6. Banded Barbell Deadlift
You can use a resistance band to add additional load to the standard barbell deadlift. This will help you build strength in your legs, back, core, and arms and take your strength to the next level.
How to do it:
- Wrap the band around the barbell and stand on it. Make sure the bar stays above your feet and close to your shin.
- Lower into a standard deadlift stance and firmly grip the barbell with your hands beside your legs.
- Keeping your arms straight, lift the bar until your hips come forward.
- Lower the barbell in the same way and perform the desired reps and sets.
7. Dumbbell Resistance Band Deadlift
You can use elasticity bands to add more resistance to the dumbbell deadlifts. Doing it can help you build more strength in your legs and improve your overall fitness.
How to do it:
- Place your feet on the middle of the resistance band and wrap its ends around the dumbbells.
- Pushing your hips back, lean forward and grab the dumbbells in each hand.
- Keep your arms straight with your hands below your knees and palms facing in.
- Maintaining a neutral spine position, lift the dumbbells until your hips are extended.
- Return to the starting position and repeat for the desired reps and sets.
8. Banded Rack Pull Deadlift
The rack pull deadlift is great for beginners and intermediates who have difficulty with conventional deadlifts.
It allows you to use the safety of the rack while still allowing you to go heavy. This exercise is more beneficial for a powerlifter who wants to increase his one-rep max deadlift.
How to do it:
- Wrap the band around each side of the rack machine and the ends of a barbell.
- Stand upright with your feet hip-width apart, lower into a deadlift stance, and grip the bar firmly with an underhand grip, palms facing in.
- Lift the bar with your full strength until you’re in the standing position.
Tips: You can also place the band around your feet and barbell to perform the rack pull deadlift.
9. Banded Single-arm and leg Deadlift
It is an advanced exercise that requires you to perform the movement using one arm and one leg at a time. It is a great way to develop strength and flexibility in your lower body while developing overall balance.
Once you reach a level where you can easily perform a single-leg banded deadlift, then you should try this one.
To perform this workout, place the band under your right foot, and bend forward to grab the opposite end with your right hand. Pushing your foot down, pull the band until you’re in the standing position. Your left leg will move back in the air when you bring your torso toward the floor.
The Bottom Line
Resistance bands help you work out safely and more effectively, providing both resistance and flexibility training. They are also a feasible alternative to weights, such as barbells and dumbbells.
Resistance bands can be convenient and effective when performing certain resistance exercises, particularly deadlifts.
You can do different types of deadlifts with resistance bands, such as Romanian, Suitcase, Stiff-leg, and single-leg deadlifts.
Resistance band deadlifts target the entire posterior chain of muscles, including hamstrings, glutes, lower back, and core muscles. They also improve balance, coordination, and stability, making them a great addition to any workout program.
References
- 1Silva Lopes, J. S., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Medicine, 7. https://doi.org/10.1177/2050312119831116