Expanded Deadlift
Reps10 times
Calories burned36 kcal
LevelProfessional
Changing duration and load is available in our application
For the short band deadlift, simply place two resistance bands over the bar, then slide your feet through the resulting loops. For a long expander, you will need a solid base, such as heavy dumbbells or a rack. Position the barbell so that the bar is above your feet. Feet hip-width apart. Make sure the expander is securely fixed with your feet. Bend over, bending at the torso. Take the barbell with a medium grip (hands shoulder-width apart), bring the shoulder blades together. Usually a pronated grip (palms facing down) or a mixed grip (one palm up, one palm down) is used for heavier weights. Taking a big breath, lower the barbell down until the bar touches your shins. Head up, chest forward, remember to keep your back arched at the waist. As soon as the bar touches the shins, with a powerful movement, begin to lift the weight back up, bringing the shoulder blades together. Complete the required number of reps
How to perform the exercise
10 times
36 kcal
Control your movement and do not rush.
01
Anchor the band
Loop the bands over the bar and place your feet through the loops, or anchor them to a solid base.
02
Stance
Place the bar over the middle of your feet with a hip-width stance.
03
Grip
Hinge down, take a medium grip and squeeze the shoulder blades.
04
Start
Inhale, arch the lower back and tension the band as you push the hips back.
05
Lift
Stand up powerfully, lifting the bar while keeping your back straight.
06
Return
Lower the bar under control so the band does not snap it down.
Variants
Beginner
Use a light band and an unloaded bar to learn the path.
Middle
Work with a medium band and a moderate bar weight.
Professional
Use a heavy band and a heavy bar for maximum strength development.
Which muscles are working
The main load falls on the spinal erectors, glutes and hamstrings.
Benefits of the exercise
Strength
Builds back and leg strength with variable resistance.
Simply
Bands are affordable and need few plates.
Balance
Trains control of the bar under rising resistance.
Contraindications
Acute pain in the lower back or leg joints.
A damaged band or an unreliable anchor point.
Wrist or forearm injuries without medical clearance.
Recommendations
Strength
Do 3 sets of 6–8 reps at a steady tempo.
Safety
Check the band for wear and tears before every session.
