Deadlifts
Deadlifts
Equipment: Tube Resistance Band with Handles
Difficulty: Intermediate
Target Muscles: Hamstrings, glutes, lower back, core, forearms
How to Perform Deadlifts
Step-by-Step Instructions:
- Stand on the center of the resistance band with both feet
- Hold a handle in each hand with palms facing your body
- Stand with feet hip-width apart
- Hinge at the hips, pushing your glutes back
- Keep your back flat and chest up
- Lower the handles toward the floor
- Keep your knees slightly bent throughout
- Drive through your heels to return to standing
- Squeeze your glutes at the top
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 10-12 reps
- Intermediate: 3 sets of 12-15 reps
- Advanced: 3-4 sets of 15-20 reps
Form Tips:
- Keep your back flat throughout - don't round your spine
- Hinge from your hips, not your waist
- Keep the handles close to your body
- Engage your core for stability
- Look slightly ahead, not down
- Push through your heels, not your toes
Common Mistakes to Avoid:
- Rounding your back
- Squatting instead of hinging
- Not pushing hips back far enough
- Using momentum instead of muscle control
- Looking down and straining neck
- Letting handles drift away from body
Modifications:
- Easier: Reduce range of motion or use lighter resistance
- Harder: Slow tempo, add a pause at the bottom, or perform single-leg deadlifts
Benefits:
- Strengthens entire posterior chain
- Builds strong hamstrings and glutes
- Improves hip hinge pattern
- Strengthens lower back safely
- Functional movement for daily activities
- Great for athletic performance