Updated: • Reading time: ~4 min
The RB Deadlift is a banded hip-hinge that strengthens your entire posterior chain with joint-friendly resistance. Perfect for home workouts and learning proper hinge mechanics before heavier barbell work.
Step-by-Step Execution
- Band setup: Stand on the band with feet hip-width. Grab handles or band ends; knuckles face the floor.
- Brace & pack: Inhale, brace the core, pull shoulders down/back as if “tucking them into back pockets.”
- Hinge: Push hips back; knees stay soft. Shins nearly vertical; feel tension in hamstrings.
- Depth: Lower until torso ~30–45° and you feel a strong stretch without rounding.
- Drive: Exhale as you push the floor away and extend hips; squeeze glutes at the top (no lean-back).
- Repeat: Reset, maintain tension, and move smoothly.
Pro Form Cues
- Think hips back, not knees forward.
- Keep the band close to legs; don’t let it pull your shoulders forward.
- Neck neutral—gaze a few feet ahead on the floor.
- If low back feels it more than glutes/hamstrings, reduce range and brace harder.
Muscles Worked
- Gluteus Maximus – hip extension power.
- Hamstrings – eccentric control and hip extension assist.
- Adductors – stabilize the hinge.
- Erector Spinae & Lats – trunk and shoulder-girdle stability.
- Core – anti-flexion/anti-extension brace.
Programming
- Strength/Hypertrophy: 3–4 sets × 8–12 reps.
- Endurance/Accessory: 2–3 sets × 12–20 reps with slower eccentrics.
- Progressions: Thicker band • Double-loop under feet • Pause 2–3 s just above the bottom.
