A Beginner’s Guide to Resistance Band Deadlifts

resistance band deadlift

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Deadlifts may sound immediating and reserved only for muscle men, but the truth is, they are undoubtedly one of the best compound movements anyone could do.

As well as strengthening the legs and glutes, deadlifts will engage the core, arms, back and shoulders… which let’s face it, provides a lot of benefits for one single movement.

Traditionally, deadlifts are done using a barbell and Olympic weights, but there are lots of variations you can do that follow the same movement.

As well as using dumbbells and kettlebells, another variation that is growing in popularlity is the resisance band deadlift.

In this exercise guide, we outline how to do resistance band deadlifts, tips for making the most out of them and ultimately if you should give them a go.

How to Do Resistance Band Deadlifts

To do a deadlift with resistance bands;

  • Stand with your feet shoulder width apart, toes pointing forward and knees slightly bent.
  • Stand on the resistance band so the band is under the balls of your feet. It is best to wear trainers, even if you’re indoor.
  • Hold the handles or grip the band firmly at roughly shoulder width apart. The lower to the floor you grip, the more resistance will be applied. (You may need to do a few reps holding the band in different places to find the perfect resistance).
  • You should have a straight back, with bent knees so you are leaning forward.
  • With your chest up, core engaged and knees bent, push down from your legs and glutes to drive yourself up into an upright position.
  • Hold for a moment, before lowering yourself by benting at the knees.
  • Keep your back straight for the whole movement.
  • Repeat this movement for repetitions.

Benefits of Resistance Band Deadlifts

Beginner Friendly

Resistance band deadlifts are a great way for beginners to get used to the movement. It’s a great way to practice your form and technique.

Resistance bands also come in all sorts of strengths, so to start with, you can simply select a lighter band and slowly work your way up.


Resistance band exercises are often more accessible for many people over other forms of fitness equipment. If you don’t have access to a gym, or don’t have a big selection of weights at home, bands give you the opportunity to add resistance to your workouts in a simple yet effective way.

Great for Traveling

Even if you prefer deadlifting with a barbell and Olympic weights, when you’re traveling or on the road, sometimes finding a gym or packing weights is simply a no-go. In these instances, having a resistance band at the ready means you can squeeze in some effective deadlifts, even if your schedule is super busy.


If you’re new to deadlifting, the secret to success is very much in your form and technique. Adding heavy weights too soon can often lead to injury.

Resistance bands makes deadlifting a bit safer as it’s very easy to slowly increase or decrease the resistance. Even during the exercise, if you’re having doubts, you can simply adjust your grip to change up the level of resistance.

Resistance bands will also create maximum resistance at the top of the movement, when you’re in an upright position. This is because the band is pulled tightest at this precise moment. This is actually different from a regular deadlift with a barbell, where the most influential moment is towards the start, as you are attempting to lift the weight off the groud. After you get about half way through the movement, it’s likely you’ll compete it.

As a result, deadlifts with resistance bands avoid this big requirement for the initial push, which is where injury can happen.

Difference Between Banded Deadlifts and Resistance Band Deadlifts

It’s worth noting the difference between what is often referred to as “banded deadlifts” and using resistance bands for deadlifts.

Banded deadlifts describes the use of additional resistance bands (usually very heavy duty bands) on your barbell during a traditional deadlift. The bands create extra resistance and many find it helps improve their form.

This is opposed to doing deadlifts with resistance bands, whereby the bands are a replacement for barbell and plates.

Tips for Buying Resistance Bands for Deadlifts

When it comes to buying resistance bands for deadlifts, you really want to invest in heavy duty bands. Most people will be able to pull more weight from the deadlift position, than say, during a bicep curl, so you may surprise yourself with what resistance feels like a test for your muscles.

Lots of brands will sell multiple bands in a set, giving you various levels of resistance, which is ideal.

The grip on resistance bands is really important, and you may find a plain latex band difficult to hold. In this instance, you should opt for ones with a built-in handle. This simply makes the grip easier if that’s something holding you back.

We’ve listed out 3 of our top picks for resistance bands below. 👇

Whatafit Resistance Bands Set

With 5 separate tube resistance bands, this set is ideal for increasing weight during your deadlifts. As you can stack the bands together, the total resistance is up to 150lbs, making this a great option for anyone looking for extra resistance during their deadlifts.

Rubberbanditz Combo

This latex bands come in different pack combos, so you can pick the one most suitable for you.

This style resistance band doesn’t come with a handle, but can double up as a pull-up band to assist your pull-ups too.

Kbands Ballistic Bands

We first discovered kbands when searching for the best speed bands.

The Kbands Ballistic Bands offer a complete resistance band set at a good price for the quality.

Bottom Line

Resistance and strength training are vital components to healthy living. Exercises like deadlifts (along with squats and chest presses), should be embraced by us all.

Resistance bands offer a simple and accessible way to start adding resistance into compound movements like deadlifts in a way that is beginner friendly and easy to adjust.

As home exercises go, the resistance band deadlift is definitely one to try!

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Dumbbell Leg Extension Benefits

How to Perform Incline Hammer Curls

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