How to Do the Reverse Band Deadlift
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💪 Lower Back, Abductors, Adductors, Calves, Glutes, Hamstrings, Quadriceps🏋️ Barbell📊 Expert🏷️ Powerlifting
How to perform 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.
Muscles worked
The Reverse Band Deadlift primarily targets your Lower Back, with support from your Abductors, Adductors, Calves, Glutes, Hamstrings, Quadriceps. You'll need barbell.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Reverse Band Deadlift slots into a plan built for your goal — sets and reps set in the plan, logged in two taps, and folded into a weekly check-in that adjusts your calories, macros and step goal.