Reverse Band Deadlift

I deadlift 485 conventional. What color band should I use? Also, how do I set them up (should the band be doubled, etc)? I couldn’t find the exercise on elitefts.com.

Set the pins at about 7’ off the ground and pass a blue band through the pin on each side and around the collar at the bottom. Don’t choke the bands. You shouldn’t get very much help from the bands, just enough to get the bar moving. If you get too much help from the band lower the pin a bit.

Dont use a blue, use a green.

[quote]binford wrote:
Dont use a blue, use a green.[/quote]

I agree; and I do choke them.

Bear

I used a green (no choking), it was lightly resting on the ground at 135, and I pulled 545. Does this sound right?

unless you are an elite lifter, I would suggest doing other things to increase your dead. there are plenty of other options to do that will help you better. get the bands, but use them for other stuff.

[quote]dead_lifter5000 wrote:
unless you are an elite lifter, I would suggest doing other things to increase your dead. there are plenty of other options to do that will help you better. get the bands, but use them for other stuff.[/quote]

What’s wrong with reverse band DL’s? I’m genuinely interested.

And what would you recommend in their place?

They aren’t bad for you, they won’t hurt you, but IMO they lightened method is best saved for those who are at an elite level. Pin pulls of varying height would give far greater results. I have a near 700 lb deadlift coming up and my friend has a dead mid 700’s and we have never done lightened. I’m not saying that to sound like an asshole or really cocky, just proving that some stuff is better than others. Good luck with your lifting.

[quote]dead_lifter5000 wrote:
They aren’t bad for you, they won’t hurt you, but IMO they lightened method is best saved for those who are at an elite level. Pin pulls of varying height would give far greater results. I have a near 700 lb deadlift coming up and my friend has a dead mid 700’s and we have never done lightened. I’m not saying that to sound like an asshole or really cocky, just proving that some stuff is better than others. Good luck with your lifting.[/quote]

If you’ve never done what puts you in a position to criticise it?? Not trying to soun like a prick but it could actually help you like!

I think that they can work for anyone. They especially work for me since lockouts are my weak spot. I think that they are superior over rack pulls because you get in the same position as you would when you do a full range of motion as opposed to setting yourself up in front of pins in a mechanically superior position. I like to do them every once in a while as a ME effort and then as a supplementary method. It definately helps with my lockout and even grip strength too.

[quote]dead_lifter5000 wrote:
unless you are an elite lifter, I would suggest doing other things to increase your dead. there are plenty of other options to do that will help you better. get the bands, but use them for other stuff.[/quote]

Any particular reason why you believe this?

I don’t think it matters much whether you use greens or blues. Either way you get some training variety. I feel like the key to them is to hang the bands so that it’s almost all your weight crossing the knees- i.e the bands are slack at lock out. I know that if can get a weight over my knees, I can pull it from the floor.

I agree that you can get damn strong off regular DLs and rack pulls. However, I think band-deloaded pulls are superior to rack pulls in that you are still getting a full range pull and you have pretty much the same groove as your full DL.

[quote]Julius_Caesar wrote:
I think that they can work for anyone. They especially work for me since lockouts are my weak spot. I think that they are superior over rack pulls because you get in the same position as you would when you do a full range of motion as opposed to setting yourself up in front of pins in a mechanically superior position. I like to do them every once in a while as a ME effort and then as a supplementary method. It definately helps with my lockout and even grip strength too. [/quote]

I think JC has hit the nail on the head here about why they’re good… they mimic the position of an actual DL much better than a rack pull.

Saying they mimic the stroke of the deadlift is a cop out for doing rack pulls with correct form. I totally agree that if you cheat and leg press the weight up you are robbing yourself. As far as my experience with them, I have done them (fooling around) but never implemented them into my training. The deadlift can be built quicker by doing other things- I have said that before. What proof do I have: myself and my friends’ results. I’m not trying to turn this into a pissing contest at all, I am just saying that with my experience, there are easier and quicker ways to build the deadlift. I hope you get good results either way- keep us posted.

[quote]dead_lifter5000 wrote:
They aren’t bad for you, they won’t hurt you, but IMO they lightened method is best saved for those who are at an elite level. Pin pulls of varying height would give far greater results. I have a near 700 lb deadlift coming up and my friend has a dead mid 700’s and we have never done lightened. I’m not saying that to sound like an asshole or really cocky, just proving that some stuff is better than others. Good luck with your lifting.[/quote]

It’s annoying when strong people think they know what they’re talking about. He hasn’t used them so that means you shouldn’t???

A reverse band deadlift trains the lockout by allowing you to use more weight, focusing on the top half of the deadlift as the tension is released.

A pin pull trains the lockout by starting at the top half of the deadlift, or various positions.

You are training the same thing with either movement, but the reverse band deadlift will allow you to keep your natural form from the floor.

Do not listen to this poor advice. It has nothing to do with being elite or not.

Great exercise that’s working for me is to set up so your pulling against the bands (not the lightened method). I use 2 sets of minibands, and stand on a 2" block. This has brought up my lockout stregnth a lot.