{"id":12640,"date":"2022-01-18T12:41:39","date_gmt":"2022-01-18T12:41:39","guid":{"rendered":"https:\/\/blackbeltwhitehat.com\/?p=12640"},"modified":"2022-02-04T09:03:20","modified_gmt":"2022-02-04T09:03:20","slug":"resistance-band-deadlifts-how-to-do-deadlifts-with-a-band","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/en\/2022\/01\/18\/resistance-band-deadlifts-how-to-do-deadlifts-with-a-band\/","title":{"rendered":"Resistance Band Deadlifts &#8211; How to Do Deadlifts with a Band"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Deadlifts are a key compound exercise for developing strength in the glutes, lower back, legs and to a certain degree the upper back and traps. Resistance bands are great for beginners because they&#8217;re so easy to use, but also an advanced tool for developing power and &#8220;lock out&#8221; strength.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Deadlift at your own risk &#8211; for informational purposes only<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"deadlift-resistance-bands-only\">Deadlift Resistance Bands Only<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To perform a deadlift with just a resistance band:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab the band with both hands<\/li><li>Step onto the middle of the band*<\/li><li>Look forwards, draw your belly button in to activate your core<\/li><li>Squeeze your shoulders blades together and pull your shoulders back slightly<\/li><li>Squat downwards as you breathe out<\/li><li>Pause for a second at the bottom of the movement<\/li><li>Maintain a flat back and drive with your feet to squat back upwards<\/li><li>Drive with your glutes\/butt to finish the deadlift and &#8220;lock out&#8221;<\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*Best to wear trainers\/sneakers to stop the band from slipping from underneath your foot. Keep the band in the middle of the sole of your foot or slightly in front of the middle.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/6go6UWDhF-E?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/resistancebanddeadlift.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"472\" height=\"681\" data-attachment-id=\"12646\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/en\/resistancebanddeadlift\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/resistancebanddeadlift.png?fit=472%2C681&amp;ssl=1\" data-orig-size=\"472,681\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"resistancebanddeadlift\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/resistancebanddeadlift.png?fit=472%2C681&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/resistancebanddeadlift.png?resize=472%2C681&#038;ssl=1\" alt=\"\" class=\"wp-image-12646\" \/><\/a><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">If you want to build strength, you will either have to use multiple bands or use a really thick looped band.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"resistance-band-kettlebell-deadlift\">Resistance Band Kettlebell Deadlift<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">To perform a deadlift with a band and kettlebell &#8211; take a loop resistance band and tie it\/loop it around the kettlebell handle.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Hold the kettlebell handle with 2 hands and step onto the &#8216;free&#8217; end of the loop resistance band<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Looking forwards, with a flat back, deadlift the kettlebell whilst standing on the band<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Remember to keep your core tight, shoulders back\/pinched together and to take 2-3 seconds to complete the upward phase, pause at the top, then complete the downward phase. This is unless you are training for power and explosive hips &#8211; in which case perform the upward phase of the deadlift as quickly as possible &#8211; just make sure you are warm first and you do a few lighter warm up sets.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The kettlebell and resistance band deadlift is generally relatively easy at the bottom of the movement, but then as the band stretches near the top or lock-out phase, the tension quickly increases.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The exercise is great for power and developing explosive hips.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/fHOeZH3IKoQ?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-GB&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you are generally interesting in kettlebells, please check out <a href=\"https:\/\/www.networldsports.co.uk\/buyers-guides\/kettlebell-beginners-guide\">this guide<\/a> I wrote.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Deadlifts are a key compound exercise for developing strength in the glutes, lower back, legs and to a certain degree the upper back and traps. Resistance bands are great for beginners because they&#8217;re so easy to use, but also an advanced tool for developing power and &#8220;lock out&#8221; strength. Deadlift at your own risk &#8211; [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[29971,5189,12504],"tags":[784152948,784152946,2633997,34941026,680134],"class_list":["post-12640","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","tag-boxing","tag-fitness","tag-home-workout","tag-mma-2","tag-resistance-bands"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Resistance Band Deadlifts - How to Do Deadlifts with a Band - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/01\/18\/resistance-band-deadlifts-how-to-do-deadlifts-with-a-band\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Resistance Band Deadlifts - How to Do Deadlifts with a Band - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Deadlifts are a key compound exercise for developing strength in the glutes, lower back, legs and to a certain degree the upper back and traps. 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Deadlift at your own risk &#8211; [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/en\/2022\/01\/18\/resistance-band-deadlifts-how-to-do-deadlifts-with-a-band\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-01-18T12:41:39+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-02-04T09:03:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/resistancebanddeadlift.png?w=472\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Resistance Band Deadlifts - How to Do Deadlifts with a Band - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/en\/2022\/01\/18\/resistance-band-deadlifts-how-to-do-deadlifts-with-a-band\/","og_locale":"en_GB","og_type":"article","og_title":"Resistance Band Deadlifts - How to Do Deadlifts with a Band - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Deadlifts are a key compound exercise for developing strength in the glutes, lower back, legs and to a certain degree the upper back and traps. Resistance bands are great for beginners because they&#8217;re so easy to use, but also an advanced tool for developing power and &#8220;lock out&#8221; strength. Deadlift at your own risk &#8211; [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/01\/18\/resistance-band-deadlifts-how-to-do-deadlifts-with-a-band\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_published_time":"2022-01-18T12:41:39+00:00","article_modified_time":"2022-02-04T09:03:20+00:00","og_image":[{"url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/resistancebanddeadlift.png?w=472","type":"","width":"","height":""}],"author":"Dave","twitter_card":"summary_large_image","twitter_creator":"@MMATraining1980","twitter_site":"@MMATraining1980","twitter_misc":{"Written by":"Dave","Estimated reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blackbeltwhitehat.com\/2022\/01\/18\/resistance-band-deadlifts-how-to-do-deadlifts-with-a-band\/#article","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/2022\/01\/18\/resistance-band-deadlifts-how-to-do-deadlifts-with-a-band\/"},"author":{"name":"Dave","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd"},"headline":"Resistance Band Deadlifts &#8211; 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Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk - Consult your doctor before taking up a new exercise protocol. Equipment - kettlebell, resistance band.Include a\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":13698,"url":"https:\/\/blackbeltwhitehat.com\/en\/2022\/10\/21\/hex-bar-trap-bar-a-complete-guide-2022\/","url_meta":{"origin":12640,"position":1},"title":"Hex Bar \/ Trap Bar &#8211; A Complete Guide [2023]","author":"Dave","date":"October 21, 2022","format":false,"excerpt":"Rather confusingly, known by two names: Hex Bar Trap Bar The erm, hex\/trap bar is a controversial bit of kit. Pros of the Hex Bar Easier to learn key exercises like the deadlift Better for beginners Less compression on the discs in the lower back\/spine Hex bar deadlift often resembles\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/10\/hexbarbandeddeadlifts.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10965,"url":"https:\/\/blackbeltwhitehat.com\/en\/2019\/08\/23\/mma-strength-conditioning-program-pdf\/","url_meta":{"origin":12640,"position":2},"title":"MMA Strength &amp; Conditioning Program \u00b7 pdf \u00b7  [2026]","author":"Dave","date":"August 23, 2019","format":false,"excerpt":"MMA is one of the world's most demanding sports. Technique is paramount, but so is fitness - and of course mental resilience and physical toughness. You definitely don't want to gas out and get tired in a fight if you can help it! Whether you are a pro MMA fighter\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/08\/nicemma_tshirt.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":8478,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/11\/06\/gsp-workout\/","url_meta":{"origin":12640,"position":3},"title":"GSP Workout","author":"Dave","date":"November 6, 2017","format":false,"excerpt":"GSP - a lovely chap, great fighter and a potential underwear model. GSP put on some serious mass for his fight with Micheal Bisping, we look at how you can do the same. To Build Mass You Need Calories GSP might turn up to fights looking like he's about to\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"GSP Workout Header","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]},{"id":7140,"url":"https:\/\/blackbeltwhitehat.com\/en\/2017\/07\/12\/yoel-romero-workout\/","url_meta":{"origin":12640,"position":4},"title":"Yoel Romero Workout [2026] .pdf plan included","author":"Dave","date":"July 12, 2017","format":false,"excerpt":"I love MMA, because it's a bit like football \/ soccer - all body types & physique can find a style that suits. Yoel Romero is a beast, full of explosive power, agility & athleticism. Yoel Romero Workout - Last Updated 30th Jan 2023 Tall and skinny is often the\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/bodybuilding\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/07\/yoelromero.jpg?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":2961,"url":"https:\/\/blackbeltwhitehat.com\/en\/2015\/05\/25\/strength-conditioning-for-mma-nick-curson\/","url_meta":{"origin":12640,"position":5},"title":"Strength &amp; Conditioning for MMA &#8211; Nick Curson","author":"Dave","date":"May 25, 2015","format":false,"excerpt":"Podcast, Joe Rogan and Nick Curson. Nick is the strength and conditioning coach of UFC LW champion Rafael Dos Anjos https:\/\/youtu.be\/ZJmYFlvKloE Some interesting points (paraphrased, from memory. Please listen to the podcast yourself for first hand info): Strength for sport, punching power etc is all about the rate of power\u2026","rel":"","context":"In &quot;Fitness&quot;","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/en\/category\/fitness\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/ZJmYFlvKloE\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/12640","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/comments?post=12640"}],"version-history":[{"count":14,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/12640\/revisions"}],"predecessor-version":[{"id":12779,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/posts\/12640\/revisions\/12779"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/media?parent=12640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/categories?post=12640"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/en\/wp-json\/wp\/v2\/tags?post=12640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}