How to do a Loop Band Deadlift
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Loop Band Deadlift
Target muscles worked
Instructions for Proper Form
A compound exercise, the Loop Band Deadlift focuses on the posterior chain, including the hamstrings, glutes, and lower back. Using a loop band offers progressive resistance, improving form and strength over traditional deadlifts.
- Stand with feet shoulder-width apart and place the band under the midfoot area so the ends create loops for handles.
- Grab the ends of the band, one in each hand keeping your arms extended.
- Keep the feet firm on the ground throughout the exercise.
- Descend at a normal pace by bending the knees, bringing the hips back, keeping the eyes and chest facing forward, and keeping the back straight.
- Continue to descend until your thighs are parallel to the ground and the kettlebells are close to your feet.
- Return to the starting position by activating the glutes, extending the knees, and slowly pushing the hips forward until you are in an upright position.
Alternative Exercises to Loop Band Deadlift
1. Dumbbell Romanian Deadlift
97.6 mSCORESWAPPED 131 TIMESThis exercise is a variation on Romanian Deadlifts. Like other Romanian Deadlifts, this is a compound exercise that primarily targets your hamstrings and glutes. The use of dumbbells can help with some limitations in mobility, and is a great starting point for anyone working towards performing Deadlifts or Romanian Deadlifts with a barbell.
- Beginner
- Hamstrings
- Dumbbells
2. Dumbbell Good Morning
63.8 mSCORESWAPPED 97 TIMESThe Dumbbell Good Morning is a strength exercise that focuses on the posterior chain, including the hamstrings, glutes, and lower back. Holding a dumbbell at chest level or placing two dumbbells on the shoulders, you hinge at the hips and lean forward with a straight back, then return to the starting position. This movement emphasizes hip mobility and back strength, improving posture and stability. It's a versatile exercise suitable for all fitness levels, offering a low-impact alternative to enhance lower back and hamstring flexibility and strength.
- Beginner
- Hamstrings
- Dumbbells
3. Dumbbell Romanian Deadlift to Bent Over Row
67.9 mSCORESWAPPED 68 TIMESThe Dumbbell Romanian Deadlift to Bent Over Row is a compound exercise that effectively targets the posterior chain, including the hamstrings and glutes, followed by the upper back and lats during the rowing component. Beginning with a dumbbell in each hand, you hinge at the hips to lower the dumbbells towards the ground, keeping your back flat. Once in the bent-over position, you perform a row by pulling the dumbbells towards your torso, then return to the standing position. This combination exercise enhances lower body strength and flexibility while simultaneously improving upper body muscle definition and back strength, making it a comprehensive and efficient workout option.
- Beginner
- Hamstrings
- Dumbbells
4. Dumbbell Stiff Legged Deadlift
89.2 mSCORESWAPPED 68 TIMESDumbbell Stiff Legged Deadlift is a variation on the more standard Romanian Deadlift. The use of dumbbells allows for a bit less stability than a barbell variation, while also giving you more freedom in your range of motion. This is a great exercise for anyone looking to improve or work towards Romanian Deadlifts.
- Beginner
- Hamstrings
- Dumbbells
5. Dumbbell Romanian Deadlift to Shrug
68.5 mSCORESWAPPED 51 TIMESThe Dumbbell Romanian Deadlift to Shrug combines the hamstring and glute focus of the RDL with upper back strengthening via a shrug. Executing a hip hinge with dumbbells, followed by a shoulder shrug at the top, this exercise effectively targets the posterior chain and traps. It's an efficient way to enhance lower body strength and upper back muscle definition in one movement.
- Beginner
- Hamstrings
- Dumbbells
6. Dumbbell Clean
88.6 mSCORESWAPPED 44 TIMESDumbbell Clean is a variation on the more standard Clean. Like other Clean variations, this is a compound, explosive movement that targets a wide range of muscle groups. The use of dumbbells makes this exercise much more accessible to anyone unfamiliar with Cleans in general as you can use lighter weight. In addition dumbbells can help more advanced lifters build stability, as well as identify and address imbalances between sides.
- Beginner
- Hamstrings
- Dumbbells
7. Single Leg Romanian Deadlift
80.8 mSCORESWAPPED 44 TIMESSingle Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlift variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. This is a great exercise for anyone looking to improve their ability to perform a large number of other compound lower body movements like Squats, Lunges, or even Olympic lifts.
- Intermediate
- Hamstrings
- Dumbbells
8. Deadlift
98.7 mSCORESWAPPED 41 TIMESDeadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.
- Intermediate
- Hamstrings
- Barbells
9. Dumbbell Romanian Deadlift to Calf Raise
63.1 mSCORESWAPPED 41 TIMESThe Dumbbell Romanian Deadlift to Calf Raise is a compound exercise that effectively combines the hamstring and glute activation of the Romanian Deadlift (RDL) with the calf-strengthening benefits of a calf raise. Holding dumbbells, the movement starts with an RDL, hinging at the hips to lower the weights while keeping the back straight, then transitions into a calf raise by lifting onto the toes at the stand-up phase. This exercise not only targets the posterior chain but also improves lower leg strength and balance, making it ideal for those looking to enhance lower body power and stability in a single, efficient movement.
- Beginner
- Hamstrings
- Dumbbells
10. Loop Band Good Morning
51.2 mSCORESWAPPED 38 TIMESThis exercise is a variation on Good Mornings. Like Good Mornings, this exercise is a compound exercise that primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. Using a Loop Band to add resistance allows you to have more resistance at the top of the movement than the bottom.
- Beginner
- Hamstrings
- Loop Bands