9 Best Variations of Resistance Band Deadlift

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 Doing Deadlifts with Resistance Bands

Resistance bands are excellent for people who are looking to get in shape without having to go through the hassle of going to the gym or spending money on expensive equipment. The bands are convenient, and you can use them anywhere, anytime.

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 so you can work on different levels of difficulty with it.

The bands are also helpful for people with knee issues who can’t perform deadlifts with barbells and dumbbells.

The resistance bands deadlift exercises are also easier to learn and develop a sense of coordination if you’re a beginner.

Related: Do Resistance Bands Build Muscle?

The 9 Best Variations of Resistance Band Deadlift

Here’s a list of resistance band deadlift exercises you can incorporate into your workout routine.

Let’s see how to perform each variation step-by-step.

1. Resistance Band Suitcase Deadlift

Exercise LevelMuscles Worked
BeginnerQuads, Glutes, Hamstring, Back, and Arms

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 into 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. Resistance Band Romanian Deadlift

Exercise LevelMuscles Worked
BeginnerHamstring and Lower back

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.
  • Repeat for the desired reps and sets.

3. Resistance Band Sumo Deadlift

Exercise LevelMuscles Worked
BeginnerLower Body

The Sumo Deadlift is one of the deadlift’s most effective and efficient variations. The main difference between Sumo deadlifts and conventional deadlifts is that sumo deadlifts are 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. Resistance Band Stiff Leg Deadlift

Exercise LevelMuscles Worked
BeginnerPosterior Chain

The stiff leg deadlift is one of the best ways to build up your lower back, hamstrings, and glutes, as well as improve overall strength. It is also very effective in improving balance and coordination.

How to do it: The stiff-leg deadlift will be done similarly to the Romanian deadlift, but your knees will be stiffer, and you’ll have to take your arms close to your feet.

5. Single-leg Resistance Band Deadlift

Exercise LevelMuscles Worked
AdvancedQuads, Glute, Hamstring, Lower Back

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 the standing position.
  • Do as many reps and sets as you like on each side.

6. Barbell Deadlift with Resistance Bands

Exercise LevelMuscles Worked
IntermediateIntegrated Fully Body

You can use a resistance band to add additional load to the standard barbell deadlift. Doing it 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

Exercise LevelMuscles Worked
IntermediateQuads, Hamstring, and Back

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

Exercise LevelMuscles Worked
IntermediateQuads, Hamstring, Back, and Shoulder

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.

How to pick the best resistance bands for deadlifts?

The best resistance bands for deadlifts are those that have a good amount of weight capacity. The higher the weight capacity, the better! If you’re looking at different bands, it’s important to look at what their weight capacity is so you know how much they can hold before breaking. For example, you can buy bands that have a tension level of 60 to 100 pounds at least.

Final Words

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.

The resistance band deadlifts target the entire posterior chain of muscles, including hamstrings, glutes, lower back, and core muscles, while improving your balance, coordination, and stability as well. So they can be a great addition to any workout program!

Here are more resistance band exercises you may want to explore:

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Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.