How to Do Band Deadlift

Band Deadlift is a back exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Deadlift

  1. 01Step onto the center of a resistance band with feet hip-width apart and grip the loops at each end.
  2. 02Hinge at the hips and slightly bend the knees to reach the handles while keeping a flat back.
  3. 03Drive the hips forward and stand tall, pulling against the resistance of the band.
  4. 04Squeeze the glutes at the top of the movement without arching the lower back.
  5. 05Inhale as the hips shift back to lower the hands and exhale as you return to standing.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Deadlift

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Maintain a flat lumbar spine by pushing the hips back toward the wall behind you rather than reaching down with the hands.

Same coaching engine used inside the A90 app

05 / FAQ

Band Deadlift questions

What muscles does Band Deadlift work?

Band Deadlift is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Band Deadlift correctly?

Step onto the center of a resistance band with feet hip-width apart and grip the loops at each end. Hinge at the hips and slightly bend the knees to reach the handles while keeping a flat back. Drive the hips forward and stand tall, pulling against the resistance of the band. Squeeze the glutes at the top of the movement without arching the lower back. Inhale as the hips shift back to lower the hands and exhale as you return to standing.

What is the A90 coach tip for Band Deadlift?

Maintain a flat lumbar spine by pushing the hips back toward the wall behind you rather than reaching down with the hands.

Is Band Deadlift suitable for beginners?

Band Deadlift is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Deadlift?

Band Deadlift uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band deadlift into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

Download on the App StoreGet it on Google Play

Free to download · 7 day free trial · Cancel anytime