Barbell Band Assisted Deadlift

Barbell Band Assisted Deadlift

The Barbell Band Assisted Deadlift is a compound exercise that targets multiple muscle groups, primarily the hamstrings, glutes, and lower back. It is an excellent variation of the traditional barbell deadlift because it utilizes resistance bands to provide extra assistance during the lifting phase, making it more accessible to individuals who may struggle with the full range of motion or heavier loads. By incorporating resistance bands into the movement, the Barbell Band Assisted Deadlift offers several benefits. First, it helps to improve strength and muscular development in the posterior chain, which includes the muscles of the lower back, glutes, and hamstrings. This can lead to enhanced athletic performance and functional movements in everyday life. Second, the bands provide accommodating resistance, meaning that the tension increases as you lift the barbell. This creates a more challenging and effective workout, as you have to exert more force to overcome the resistance at the top part of the lift, where the bands are fully stretched. Additionally, the Band Assisted Deadlift can be a valuable tool for beginners who are still developing proper form and technique. The bands assist in maintaining the correct bar path and encourage a neutral spine position throughout the exercise, reducing the risk of injury and promoting optimal movement patterns. In conclusion, the Barbell Band Assisted Deadlift is an excellent exercise for targeting the posterior chain muscles, improving strength, and developing proper lifting mechanics. Whether you're a beginner or more advanced lifter, this variation can be a valuable addition to your training routine. Make sure to consult with a fitness professional to learn the correct execution and customization based on your individual needs and goals.


  • Begin by setting up the barbell on the floor, ensuring it is loaded with an appropriate weight for your fitness level.
  • Stand with your feet hip-width apart and position the barbell in front of you, about an inch away from your shins.
  • Bend your knees and hinge at the hips, lowering into a semi-squat position while keeping your back straight.
  • Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
  • Engage your core, keep your chest lifted, and maintain a neutral spine throughout the exercise.
  • Take a deep breath in, and as you exhale, drive through your heels and extend your hips and knees to lift the barbell off the floor. Keep your arms straight and shoulders down.
  • As you lift the barbell, simultaneously pull on the resistance bands attached to the barbell to assist in the movement.
  • Continue to lift until you are standing upright, fully extending your hips and knees. Keep your shoulders pulled back and maintain a strong, confident posture.
  • Pause briefly at the top of the movement, ensuring you maintain control and stability.
  • To lower the barbell back down, bend at the hips and knees while keeping your back straight. Control the descent of the weight, focusing on engaging your glutes and hamstrings.
  • Repeat the exercise for the desired number of repetitions, ensuring proper form and technique throughout.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement to protect your lower back.
  • Engage your glutes and hamstrings by pushing through your heels as you stand up.
  • Use a hip hinge motion, keeping your back straight and your chest up, to initiate the movement.
  • Progressively increase the resistance of the band to continually challenge your muscles and promote strength gains.
  • Control the lowering phase to prevent any quick or jerky movements.
  • Maintain a strong grip on the barbell to improve overall stability and control.
  • Incorporate proper breathing techniques by exhaling as you lift the barbell and inhaling as you lower it.
  • Ensure that the band is securely attached to the barbell and your feet to prevent any unexpected accidents.
  • Perform the exercise at a tempo that allows you to maintain proper form and activate the intended muscle groups.
  • Consult with a fitness professional to ensure you are using the correct form and technique for this exercise.


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