August 08, 2021 9 min read
Whether you are a new lifter or seasoned veteran, you probably know a thing or two about deadlifts. They are one of the best, most beneficial strength training exercises out there. However, have you ever heard of resistance band deadlifts?
Resistance band deadlifts, also known as mini band deadlifts, give you almost all of the same benefits as the conventional deadlift. But, banded deadlifts remove the heavy equipment and replace it with a basic looped resistance band. Therefore, not only are they almost as beneficial as the conventional deadlift, but they are also significantly simpler!
With that said, we highly suggest you give banded deadlifts a try. To help you get started, here is everything you need to know about banded deadlifts, including their benefits and variations!
We could come up with dozens of banded deadlift benefits. However, we narrowed it down to the top 5 benefits to keep things simple and straightforward. Here are the top reasons why you should add resistance band deadlifts to your workout routine:
Resistance band deadlifts are an ideal exercise for building muscular strength. They will help you build pure lean muscle mass.
Being stronger will make you a better lifter, help you reach your fitness goals faster, and make your body look better.
Banded deadlifts primarily build strength in your posterior chain muscle group. The posterior chain refers to all of the muscles on the backside of your body, including the:
In addition to the posterior chain, banded deadlifts also target the abdominal and core muscles on the front side of the body. The abdominals refer to the muscle group on the front side of your midsection. The core muscles refer to a complex group of stabilizer muscles laced throughout your midsection and hips. The core is a vitally important muscle group to strengthen. A strong core helps to:
Moreover, deadlifts help improve strength in several large primary mover muscles and the core stabilizer complex. With that said, if you want to build an overall stronger body in less time, then resistance band deadlifts are the way to go.
Not only do deadlifts help you build muscular strength, but they also help you build muscular power. Power refers to how much force you can exert in a short period of time. For example, how much force can you exert on a box in the first few seconds of trying to push it?
Or, how much force can you exert on the ground in the first few seconds of standing up from a squat? The faster and stronger you can exert a force, the more power you have.When you do a banded deadlift, you have to exert a force on the ground to overcome the resistance band's resistance.
The resistance band makes it challenging for you to stand up straight, but having power allows you to exert an upward force and overcome the resistance. Having muscle power has several excellent benefits (on top of making you a better lifter), including:
Resistance band deadlifts are the definition of a full-body exercise. They target almost all of the muscles in the posterior chain of the body plus the abs and core. If you are looking for a single exercise that gets the job done for all of your muscle groups, you can't go wrong with banded deadlifts.
You do not need to go to a gym to do resistance band deadlifts. There is no heavy equipment involved, making them ideal for working out at home! The only home gym equipment you need is a resistance band. And, if you don't already have a set of resistance bands, they are very affordable from websites like Amazon.
Also, resistance band deadlifts are a low-impact exercise. Therefore, you don't necessarily need a personal trainer or spotter to give you a hand. As long as you practice good form, you are unlikely to hurt yourself doing them. That fact makes them even more home workout friendly.
Lastly, you can do resistance band deadlifts on their own, as part of a resistance band workout, or as part of a lower-body workout. They are highly versatile and can be incorporated into almost any type of workout.
Additionally, you can incorporate resistance band deadlifts into more intense types of workouts, such as bodybuilding or Crossfit. Whether you are an everyday gym lifter or extreme athlete, you can add resistance band deadlifts to your workout routine!
Before getting started, you need to pick the correct looped resistance band. Resistance bands come in different levels of tension. It is essential to choose one with enough resistance to challenge your muscles. At the same time, you don't want to pick a too challenging one, or you risk having poor form.
Looped resistance bands come in different colors, including red, black, purple, green, and blue. The color indicates the level of resistance that the resistance band has. Red and black usually have the least amount of resistance, while blue and green have the most.
Spend some time playing around with the resistance bands before choosing which one to use for deadlifts. Try to pick one that makes it difficult for you to complete a whole set but not too challenging to make you want to quit. If you realize that you picked too easy or too difficult of a resistance band, stop and switch to a different one.
Also, you technically don't need a looped resistance band to do the exercise. Instead, you can tie the ends of a regular resistance band together so that it forms a circle.
Now, here is how to do resistance banded deadlifts with proper form:
While the above directions are pretty thorough, there are some particularly crucial deadlift form tips to keep in mind. Deadlifts are a fantastic exercise, but doing them with poor form could potentially lead to injury or reduce the benefits.
With that said, keep these form tips in mind:
Deadlifts with resistance bands aren't the only kind of deadlift we suggest doing. In fact, there really isn't any deadlift that we don't like. With that said, here are our favorite deadlift variations:
In addition to resistance band deadlift variations, we put together a list of the best resistance band cross-training exercises. Each of these will help you get better at doing the resistance band deadlift.
You now know everything that you need to know to do banded deadlifts! Given how beneficial they are, we suggest not waiting for a second longer to get started. Fire up your body and reach your fitness goals faster with resistance band deadlifts!
Bonus tip:Don't make banded deadlifts your only resistance band exercise! Here are our top 15 resistance band exercises for helping you build an even better body!