Reverse Band Deadlift
A conventional deadlift with bands hung from the top of a rack to the bar, so they help most off the floor and least at lockout. It lets you handle heavier than maximal loads through the top of the pull.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Lower Back (Erector Spinae)
Secondary muscles
- Quadriceps
- Traps (Trapezius)
- Lats (Latissimus Dorsi)
- Forearm Flexors
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 150–240s
How to perform
Main muscles working (thicker lines)
Starting position
Set a loaded bar inside a power rack with bands looped from the top of the rack to each sleeve, then stand with feet hip-width apart and the bar over midfoot.
Hinge down and grip the bar just outside your legs.
Brace and take the slack out; the bands lighten the bar at the floor.
Drive through your feet and keep the bar close as it rises.
Lock out with hips and knees together as the band help fades.
Lower under control back to the floor.
Breathing: Brace before the pull and exhale at lockout.
Coaching tips
Stay tight when the bar feels light
Grind through the top
Bar close all the way
Common mistakes
Bands attached unevenly
Loosening up because the bottom feels easy
Leaning back at lockout
Safety notes
Check the band attachments at the top of the rack before each set.
Treat the top-end load like a heavy single and keep reps low.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.