Banded Deadlift

Deadlifts are an excellent exercise for strengthening the glutes, hamstrings and back, and they are a great opportunity to pattern hinging at the hip. Teaching your body to hinge at the hip versus bending forward at your spine is an important way to save wear and tear on your spine. Most people bend forward by rounding the spine, done over many years, this stresses the structures of the spine and something usually gives like a disc.

Most people think you need a weight lifting bar or dumbbells to do this exercise, when in fact an exercise band is a perfectly effective tool to get you started.


  1. Place band under the arch of your feet, feet are shoulder width apart.
  2. Stand tall with shoulders down and back, pretend you are holding an orange under your armpits to engage your lats.
  3. While keeping your back straight, shift your weight back into your heels and your hips.  It is very important to keep your back straight, do not flex or round your spine. 
  4. Return to starting position by leading up with your chest.
  5. Start with 10-12 reps.  When 12 feels easy, use a heavier band.