For a long while, I was not a big fan of the deadlift but now I am into it and see the big benefit on having this exercise as key component to your lifting program.
Today, I have a great tweak on the deadlift from Nick Nisson.
Enjoy and give it a go.
Rick Kaselj, MS
This is Nick Nilsson from Mad Scientist Muscle. What I have for you today is a tweak to get more out of your deadift. It sounds complicated but it’s actually very simple.
With these bands that are attached here, I am going to loop the ends around my wrist. As I am doing the deadlift instead of having the bands wrapped around the bar, the bands around my wrists are going to force more direct activation of the lats and we can do this in a direct horizontal and then diagonal pattern.
This direct action really works better on the actual limb rather than on the bar. You will find it works way better and you are going to get a lot more activation of the lats from it. Believe me your legs are going to get sore after doing this one.
Start off light, I am using just 315 lbs on the bar. I will be doing this as rest-pause-sets. I will be doing 10 reps, rest 20 seconds then 4 or 5 reps, rest 20 seconds and then as many more as I can get out of that.
I have a couple of moderate thick bands. It’s not huge thick, or anything. I am using grip assistant because I don’t want my grip to give out before you get full lat training set. Attach your bands down the bar end of the rack and then step back. Get your hands off the bar and you are good to go.
This is what it looks like.
Trap Bar Dead Lift with Bands on Wrists
All these bands are going on the wrists, they are not going on the bar. That’s the movement.
There are a couple of things to note here:
- I need to go wider next time because I didn’t even hit the 10 reps and I will probably go lighter on the weight, little bit smaller on the bend, that would have been a better idea.
- This actually is a more quad dominant version of the deadlift because you are resisting the band tension that’s pulling you forward, forcing you to sit back a little bit more. In that respect, its not as much back work but more quad work.
I recommend the grip assistant. Your grip will probably give out because of the pressure on the wrist from the band so using a little grip assistant is a very good thing. I found this one really hit the upper back and your lat area. In addition to the lat work, you are also going to get a lot of teres major, rhomboid, etc. instead of in the back as well. If you got the bands, you can use a trap bar or a regular deadlift bar or a straight bar and this is definitely worth giving a try. I think you will like it.
~ Nick Nilsson
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