Banded Speed Deadlift
Quick Information
Category
Ballistic Training
Difficulty
Intermediate
Equipment
Barbell, Resistance Band
Primary muscle group
Gluteus Maximus, Hamstrings
Secondary muscle groups
Erector Spinae, Quadriceps, Trapezius
Movement pattern
Ballistic Hinge Pull
Training goal
Rate of Force Development
Sport
Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby
Overview
Purpose. Overload the top of the pull while training maximal intent off the floor.
How it fits the system. An intermediate-level ballistic hinge pull entry in the Ballistic Training section, programmed to develop rate of force development. Related work in the library: Kettlebell High Pull and Barbell Jump Shrug.
Primary muscles
Gluteus Maximus, Hamstrings
Secondary muscles
Erector Spinae, Quadriceps, Trapezius
Movement pattern
Ballistic Hinge Pull
Equipment
Barbell, Resistance Band
Difficulty
Intermediate
How to Perform
- Anchor light bands to the base of a rack and loop them over the bar.
- Set the deadlift start position.
- Pull as fast as possible to full extension against the increasing band tension.
- Lower under control and reset fully between reps.
Coaching Cues
- "Rip the bar off the floor."
- "Finish with the hips, not the back."
- "Full reset each rep."
Common Mistakes
- Using bands so heavy the lockout stalls.
- Bouncing reps off the floor.
Progressions & Regressions
Progressions
Increase band tension or bar load slightly.
Regressions
Speed deadlift without bands.
When to Use It
When to use
Speed-strength days for powerlifters and field-sport athletes.
When not to use
Acute low-back pain.
Programming
1–3 reps, 6–10 sets, 50–65% plus bands, 45–60 seconds rest.
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