If you want to build stronger hips and lower back for deadlifting, you're going to LOVE this one...or potentially hate it...and me.
The base exercise is a Split Kneeling Deadlift Lockout, where you get into a split squat position, lean forward, then lift the bar. This is a fantastic posterior chain exercise just on it's own.
Now, we'll add horizontal band resistance to give you even greater loading as you come to the upright position. This forces much stronger glute activation and contraction, while working the spinal erectors even harder.
It basically makes an awesome exercise even better.
To do this one, you'll need a pair of training bands.
Click here to get yours from my recommend source...I'm using green bands for this exercise (which are about medium/heavyish).
(Use coupon code rbtfitstep to get 10% off your package order)
Hitch one end of the bands around something solid - I found the rack uprights to be perfect for this, but you can use just about anything, as long as it's not going anywhere and the width is about right. While the bar is empty, loop the other end of the bands around the bar, just inside where the plates slide on.
The horizontal band resistance will do two things...
1. You'll get perfect accomodating resistance according to the strength curve of the exercise. As it gets easier to the top, the bands stretch, making it harder. This makes for a more complete exercise, working the glutes from stretch to contraction while engaging the spinal erectors with continuous tension.
2. Because the bands are pulling the bar forward, you have to engage the lats to bring it backwards, which is exactly what you want to do during a regular deadlift. This trains that coaching cue perfectly, forcing it to happen to simply perform the exercise.
And these benefits are above and beyond what you're already getting with the plain barbell version.
Here's what Horizontal Band Split Kneeling Deadlift Lockouts look like...
Set one foot in front of the bar in a split position...your back knee is on the floor and stays there. Pull and roll the bar back a few inches to get some tension in the bands...we want the tension to stay on the entire way through.
And just so you know up front, this one is NOT hard on the knee that you're kneeling on. You're not kneeling right on the knee joint, the top end of your tibia (shin bone) is on the ground. I'm kneelign on straight concrete and it's just fine (especially since most of the tension is going to the glutes of the front leg anyway).
I've got 225 lbs on the bar. I'm using hooks for grip assistance as I found with the bands there was an increased tendency for the bar to roll...plus I wanted to be able to push the exercise without grip being a limiting factor.
Now begin. Focus on pushing with the front foot heel. This engages the glutes from a good stretch position. Keep your core braced and a good arch in your lower back.
Come all the way up to vertical and hold. Use the lats to pull the back back into your back leg thigh.
Come back down, slowly and under control then repeat.
I HIGHLY recommend resting 90 seconds to 2 minutes before switching to the other leg. I tried going straight from one to the other and my reps tanked hard. Take the rest, and come in fresh and you'll get more out of it.
You can use pretty much any rep range you like with this one. I'm using a lower-end to moderate range for my sets. You can use more weight and go for power, or less weight and go for muscle-tension/endurance as well. It works great no matter how you work it.
If you've got bands and you've been looking for a good complimentary exercise to work your hip area or specifically improve your deadlift lockout, give this one a shot.
Another great functional posterior chain exercise is the Landmine Tire Flip Deadlift...
---
Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
Share This Page...
Want More Exercises Like This?
You'll find them here...
Support