The benefits of resistance band exercises are endless, if you are deadlifting and want to improve on this exercise then these 3 resistance band exercises will help you.
The biggest disadvantage with resistance band exercises is that after a certain point they will no longer be effective.
But when you use it as an adjunct to deadlifts, they can help improve your strength and technique by correcting weaknesses in deadlift movements by providing additional support. or increase the difficulty.
The main advantage of resistance bands is that they do NOT rely on gravity to create resistance, so you can do a lot of exercises at different angles and the ropes can be added to many exercises without the machine ( Freeweight).
Using resistance bands for deadlifts is a great way to add variety to your workout schedule and give your joints a break from the constant effects of gravity. Here, we’ll explain some common deadlift weaknesses and three resistance band exercises to strengthen and improve your deadlift.
See also: Instructions for performing the most professional Deadlift technique
3 common weaknesses when practicing Deadlift
When you want to do a better deadlift, the most common way is to do it more, but it’s not the best way. As the saying goes, working smarter doesn’t have to work harder.
Lifting heavier weights increases the risk of injury in the gym. Even if you have a good lifting technique, it can still have some weaknesses as follows:
- Lack of strength when locking the joint (lock out)Weightlifters: Lifters who lack strength when locking joints with heavy weights tend to stretch the lower back, not the glutes.
- Slow pulling ability: The longer it takes you to pull the weight off the floor, the more power you lose in the later stages and the more stress your lower back is put under.
- Lack of upper back strength: This causes your back to arch and can slide away from your body. Both of these are bad for weightlifters and can cause lower back pain or hernia.
3 exercises with complementary resistance bands for Deadlift you need to practice today
1. Half-Kneeling Split-Stance Pallof Press
Performing this exercise will help strengthen your core muscles, helping to better protect the spine.
Plus, the pose gives you the added benefits of hip mobility.
The inner thighs play an important role in flexing and extending the hips, if they are tight, your hip mobility will be problematic. This exercise activates your glutes and gives your inner thighs a stretch, which improves their mobility.
How to do the Half-Kneeling Split-Stance Pallof Press
- Secure one end of the rope to a fixed position at your chest level while kneeling on your left side. Kneel on the floor, hold one end of the rope in both hands, hold it in front of your chest and keep it taut. Extend one leg straight to the left.
- Squeeze your core and bring your arms forward and then back. Pay attention to keep the body stable, do not sway.
The goal isn’t to tire your cores before Deadlift and is to get them warmed up. Do 15-30 seconds on each side before deadlift for the most effect.
2. Squat Stance Deadlift with Horizontal Band Resistance
The lats and upper back strength play an important role in deadlifting. Always tighten these 2 muscle areas and keep your back naturally straight.
The horizontal pull that comes with this change will require you to work harder to keep the bar close to your body throughout the rise and fall.
How to do Squat Stance Deadlift with Horizontal Band Resistance
- Tie one end of the rope to a fixed point on the floor, the other end to the center of the bar and keep the rope taut. Hold the barbell close to your body and perform the deadlift as usual.
- You should do this exercise on upper body days or squat days, or substitute for the basic deadlift if you find it difficult to hold the pose.
If you want it to be more challenging, try a Superset like
- Band resisted deadlift: 6-12 reps at 70-80% 1RM
- Hamstring curl variation: 8-12 iterations
3. Band Resisted Broad Jump
Broad Jump helps build leg strength and explosive power in the horizontal plane just like a regular Deadlift to help improve the speed of pulling weights from the floor to a locked-in position.
Band Resisted Broad Jump improves the reaction time of fast-twitch muscle fibers for increased leg strength and speed and helps core muscles contract rapidly for maximum force each jump.
Band Resisted Broad Jump is also effective in preventing knee injuries.
How to do Band Resisted Broad Jump
- Secure one end of the rope to a hip height, the other end going around your hips. Take a few steps forward until you feel the rope stretch.
- Push your hips back and jump forward as hard as you can, trying to land while maintaining a stable standing position.
- Go back to the starting position and repeat the movement.
This exercise should be done after a warm-up or before a strength training session because explosive exercises like these should be done when you are most fit.
Do 4-6 reps for 2-3 sets. Nghrii1-2 minutes in between.
See more: Exercises with minibands for the lower body are easy to practice for women who want to increase their bust 3