Barbell Band Assisted Deadlift

Muscles worked

Setup

1. Loop resistance bands over the top crossmembers of a power rack and hook the bottom loops around the barbell sleeves inside the plates.
2. Position the barbell over your mid-foot with a hip-width stance.
3. Hinge at the hips and grip the bar just outside your legs with a double overhand or mixed grip, ensuring your spine is neutral.

How to do it

1. Inhale deeply and brace your core, then drive through the floor to initiate the lift with the assistance of the bands.
2. Exhale as you pass the knees, aggressively driving your hips forward to reach a full upright lockout.
3. Lower the bar by hinging at the hips until it clears the knees, then bend at the knees to return the plates to the floor.
4. Maintain a controlled 2-second eccentric phase on the way down.

Form checklist

• Keep the bar in constant contact with your shins and thighs.
• Ensure the bands are centered on the bar to provide even assistance on both sides.
• Engage your lats by 'protecting your armpits' to keep the bar from drifting forward.
• Maintain a flat back and avoid hyperextending the spine at the top of the movement.

Pro tips

• Focus on maximum bar speed; pull as fast as possible to capitalize on the reduced weight at the bottom of the lift.
• Use this variation to handle supra-maximal loads (above your 1RM) to build confidence and grip strength for the lockout phase.

Make it harder

• Decrease the band assistance by using thinner bands to increase the load required to break the bar off the floor.
• Add a 2-second pause just below the knee where the band assistance begins to taper off.

Frequently asked

What muscles does the barbell band assisted deadlift work?

The barbell band assisted deadlift primarily targets the calves, glutes, hamstrings, quadriceps, and trapezius, and also works the erector spinae as secondary muscles.

What equipment do you need for the barbell band assisted deadlift?

The barbell band assisted deadlift uses barbell, weight plate, and resistance band.

Is the barbell band assisted deadlift good for beginners?

The barbell band assisted deadlift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Paused Sumo DeadliftAdvanced · calves, glutes, hamstrings, quadriceps, and trapezius
• Dumbbell Single Arm DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Smith Sumo DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius
• Kettlebell Double SwingAdvanced · calves, glutes, hamstrings, and trapezius