Napra

Reverse Band Deadlift

PowerliftingExpert Lower backAbductors (outer hip)Adductors (inner thigh)CalvesGlutesHamstringsQuadriceps BarbellResistance band
Reverse Band Deadlift, step 1
1. Bands from the top of the rack hold the bar, so they help at the bottom. Bar over mid-foot, grip it with a flat back.
Reverse Band Deadlift, step 2
2. Stand up; the higher you go the less the band helps, the full load is yours at the top. Lower it back.

How to do it

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Lower the bar by bending at the hips and guiding it to the floor.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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