Dead lift with exercise band hip thrust

Stability & Strength

This is an instructional video to correctly demonstrate Dead lift with exercise band hip thrust

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

This exercise works your gluteals, quadriceps, hamstrings, calves, back and even your upper body.
It is a great functional exercise for rehabilitation of some back, hip, knee and ankle injuries
Get a piece of exercise band around your hip and fixed behind you at around hip height
Make sure that the band tension is taken up at the bottom of the movement but is still not so tight that you can’t fully extend your hips at the top of the deadlift.
From a standing position, with your feet between hip and shoulder width apart.
Have the bar over your mid-foot,
Bend your hips and knees to reach and grab the barbell at shoulder width apart
Your lower back should be straight and your heels should stay in contact with the floor
Next lift the barbell up by straightening your hips and knees,
Keep the bar pulled towards your shins, using your lats and squeeze your shoulder blades together through out
At the top squeeze you buttocks to fully extend your hips but do not extend your lower back. This will be harder due to the band.
Next slowly lower back the start position by bending your hips and knees and once again your lower back should be straight and your heels should stay in contact with the floor and the bar should run along your shins to the mid foot start position.
For strengthening you should perform 6-10 reps to fatigue
You should perform 3-5 sets with 3 minutes rests
This session can be done 2-3 times per week
For endurance you should perform 15-25 reps to fatigue
You should perform 3-5 sets with no more than 30 second rests
This session can be done 2-3 times per week

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