DEADLIFT

A.K.A. Band Deadlift

Instructions Using one of your thicker bands (or using multiple bands to increase resistance), stand on the band so that there are equal lengths of band on either side of your feet. Bend at the hips and grab the band in both hands on either side of your feet. You'll be holding onto the band fairly close to your feet. Start in a standard bottom deadlifting position - knees and hips bent, back flat, spine neutral. Extend your hips and knees to stand up, keeping your back flat throughout. Reach full hip and knee extension at the top. Tips You may have to experiment with where to grab the band to ensure adequate resistance when doing the band deadlift.

A barbell deadlift performed in only the top half of the range of motion. Using a power rack, set the safety pins at roughly knee height and placed the bar on the pins. Every rep starts with the bar on the pins, pulling up to the top of a deadlift (standing upright).

Preparation With feet flat beneath bar, squat down and grasp bar with a shoulder width or slightly wider over hand or mixed grip. Execution Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.

START: Stand over a loaded barbell resting on the floor so your shins touch the bar. Squat down to grab the bar using a staggered grip both your feet and your hands should be spaced about shoulder-width apart. Your torso should be bent at 45 degrees over the bar with your arms tensed and pulling on the bar, while your legs will be slightly higher than parallel.

A.K.A. Hex Bar Deadlift

To do the deadlift using a hex bar stand in the middle of a loaded hex bar and squat down to grab the handles. In the start position your thighs should be just above parallel with the floor with your torso bent forward at about a 45-degree angle with the floor. Drive your heels through the floor as you extend at the knees and hips to reach a fully upright position then slowly lower the bar back to the floor.Step 2Step 3

A.K.A. Dumbbell Deadlift

START: Stand with your feet shoulder-width apart with a dumbbell on the floor outside of each foot. Squat down to grab the dumbbells using a neutral grip, Your torso should be bent at 45 degrees over the floor with your arms tensed and pulling on the dumbbells, with your legs slightly higher than parallel.

MOVE: Keep your abs pulled in tight and tense your entire body, then drive through your heels to straighten your knees and bring your hips forward until you are in a standing position with the dumbbells at your sides. Once standing, bring your shoulders back slightly and pause. Lower the dumbbells along the same path to the floor. Touch the weights lightly to the floor and begin your next rep.Step 2Step 3

A.K.A. Cable Romanian Deadlift

Standing facing away from a cable stack with the cable set to the low pulley position. Secure a bar attachment to the end of the cable, run the cable between your legs, and hold the bar in both hands in front of your thighs. Stand with your feet shoulder-width apart and your legs with a slight bend at the knees. Lean forward from your hips, pushing your hips back as you guide the bar down your legs until the bar is mid-shin-height. Slowly extend at the hips to raise the bar back to the start.