Banded Trap Bar Deadlift

With bands anchored to the bar, the resistance increases toward lockout.

• Compound
• Barbell
• Intermediate

How to do it

• Anchor the bands with equal tension on both sides of the bar
• Keep the load against your legs and your back neutral from the pull off the floor
• Push the floor away with your feet and extend hips and knees together

Sets, reps and tempo

Ranges: 4–8 reps · 1–3 RIR

Tempo: Pull off the floor firmly and accelerate toward lockout, where the band is heaviest; lower under control for 2–3 s

Common mistakes

• Pulling with the back before the legs
• Using damaged or poorly anchored bands

Muscles worked

Primary

• Quads
• Glutes
• Back

Secondary

• Hamstrings
• Erectors / lower back
• Traps
• Forearm

Alternatives

• Trap Bar Deadlift
• Conventional Deadlift
• Sumo Deadlift
• Barbell Back Squat