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Barbell Banded Romanian Deadlift

Barbell Banded Romanian Deadlift

The Barbell Banded Romanian Deadlift is a powerful compound exercise that targets the posterior chain muscles, including the hamstrings, glutes, and lower back. This variation of the classic Romanian deadlift adds an extra challenge with the use of resistance bands. By incorporating both the barbell and the bands, you can experience greater muscle activation and increase your strength and stability. The first step in performing the Barbell Banded Romanian Deadlift is to set up the resistance bands. Secure one end of the band to the barbell, and the other end around an anchor point such as a squat rack or sturdy post. This will create tension throughout the movement, making it more difficult to lift the weight. As with any deadlift variation, it is crucial to maintain proper form throughout the exercise. Start by standing with your feet hip-width apart, toes pointing forward, and the barbell resting on the midline of your feet. Engage your core, brace your spine, and slightly bend your knees. Hinging at your hips, push your glutes back, and lower the barbell down your thighs while keeping your back flat and shoulders pulled back. As you lower the weight, you will feel a stretch in your hamstrings. Pause at the bottom position before driving your hips forward, engaging your glutes and hamstrings to return to the starting position. Be mindful of the tension in the resistance bands throughout the movement, as they will provide continuous resistance, making the exercise more challenging. Focus on keeping the tension in the target muscles, rather than relying solely on the strength of your lower back. The Barbell Banded Romanian Deadlift is a versatile exercise that can be incorporated into various training programs. It is particularly beneficial for individuals looking to improve their posterior chain strength, enhance overall athletic performance, and promote better posture and stability. Remember to always start with lighter weights and gradually increase the load as you develop proper technique and strength. Enjoy the amazing benefits this exercise has to offer!


  • Start by setting up a barbell with your desired weight and attaching resistance bands to each end of the barbell.
  • Stand in front of the barbell with your feet hip-width apart and the bands securely positioned around your feet.
  • Bend down and grip the bar with an overhand grip, slightly wider than shoulder-width apart.
  • Ensure that your back is straight, shoulders are pulled back, and chest is lifted throughout the exercise.
  • Engage your core and lift the barbell off the ground by extending your hips and knees, keeping the barbell close to your body.
  • Once you reach a standing position, maintain a slight bend in your knees and hinge at the hips to perform the Romanian deadlift movement.
  • Lower the barbell by pushing your hips back and allowing the weights to move down your legs while keeping your back straight.
  • Continue lowering the barbell until you feel a stretch in your hamstrings or your torso is parallel to the ground.
  • Keep tension in your hamstrings and glutes, and drive through your heels to return to the starting position.
  • Repeat the movement for the prescribed number of repetitions.

Tips & Tricks

  • Focus on maintaining good form throughout the exercise to minimize the risk of injury.
  • Engage your core and keep your back straight throughout the movement.
  • Ensure that the barbell is securely attached to the bands before starting the exercise.
  • Gradually increase the weight of the barbell as you become more comfortable and confident with the movement.
  • Breathe out as you lower the barbell to maintain stability and control.
  • Use a controlled and slow tempo during both the eccentric and concentric phases of the movement.
  • Don't let the bands pull the barbell forward or backward, focus on maintaining a straight bar path.
  • If you're a beginner, start with lighter weights and focus on mastering the technique before progressing to heavier loads.
  • Don't round your back or lean forward excessively during the movement, as this can strain your lower back.
  • Listen to your body and stop if you experience any sharp pain or discomfort.

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