Hominin · exercise
Reverse Band Deadlift
Reverse Band Deadlift is a expert powerlifting exercise using barbell. It works the lower back, with help from the abductors, adductors, calves, glutes, hamstrings and quadriceps.
expertbarbellpull movementcompoundpowerlifting
- Main muscles
- lower back
- Also works
- abductors, adductors, calves, glutes, hamstrings, quadriceps
How to do it
- Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.
- Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an overhand grip or an over/under grip on heavier sets.
- With your feet, and your grip set, take a big breath and then lower your hips and bend the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
- After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
- Lower the bar by bending at the hips and guiding it to the floor.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Deficit Deadlift · barbell, intermediate
- Rack Pull with Bands · barbell, intermediate
- Rack Pulls · barbell, intermediate
- Seated Good Mornings · barbell, intermediate
- Deadlift with Bands · barbell, expert
- Deadlift with Chains · barbell, expert
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).