Band-Only Deadlift
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Band
HOW TO PERFORM
- Stand on the middle of the band with feet about hip width.
- Hinge down and take the band or its handles with straight arms.
- Drive the floor away and stand tall, finishing with the hips through and the shoulders back.
FORM TIPS
- The band pulls hardest at lockout and almost not at all off the floor, which is the opposite of a barbell. This trains the finish of the pull, not the start of it.
- Keep the pull under control on the way down. A band snapping you back into the hinge is the way to hurt a back.
TARGET MUSCLES
Primary
- Glutes
- Lower Back
- Hamstrings
Secondary
- Traps
- Forearms
- Quads
- Adductors
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.