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How to set up mini-bands in deadlift

The deadlift is one of the three movements of powerlifting, it is also an important component of weightlifting movements, and it is part of many bodybuilding programs with the goal of strengthening the lower limbs and developing strength and explosiveness. The first objective is to raise the heaviest possible, but it is important not to neglect the speed of execution. Now the addition of an elastic resistance is a very good way to develop speed, and thus force by the principle of compensatory acceleration.

Elastic resistance and performance...

The elastic bands are a very practical tool in the development of physical qualities such as speed, strength or muscle power. As we explained in our review "Elastic bands : From science to practice", to observe benefits on exercises like bench press or squat, choose an elastic resistance corresponding to about 15 to 35% of the total resistance on the bar. However, unlike iron weights, elastics are not graduated and it is difficult to quantify precisely the resistance that will be use

Cet article fait suite à "Comment placer les bandes élastiques au développé couché et au squat". Les mini-bandes élastiques sont parfaitement adaptées pour le soulevé de terre, et voici comment les placer afin d'améliorer vos performances sur cet exercice, et sur votre explosivité en général...

The method used...

As the illustration below shows, the placement of mini-bands is very simple. Simply pass the bar through two mini-bands, load the bar, and then pass each foot into the loop formed by each mini-band. All the calculation examples and the Excel file that you can download are done according to this placement and according to the resistances of our bands that we quantified in laboratory (see the tests summary).

Soulevé de terre avec mini-bandes élastiques Sci-Sport

The necessary tools

The process...

For the deadlift, apart from the bar, discs and some mini-bands, you will not need any other material. The setting up of your mini-bands will be done with your bar and your two feet. As always with elastic bands, what really counts is the distance on which you will stretch your mini-bands.

Step 1 : Define your combination of resistance...

In deadlift, for example, let's say that the maximum load that you can move 1 single times (that is, your 1RM) is equal to 160 kg. Then you need to determine the percentage you want to work with. Let's say 80% of 1RM, or 128 kg .

You must now choose the percentage of elastic resistance you want to use. Suppose you choose 25% elastic resistance. You must calculate these 25% depending on the load on your bar, ie 128 kg. So the elastic resistance you will use will be 32 kg, or 16 kg per elastic band.

Your bar will be distributed as follows : 96 kg weight + 16 kg × 2 = 128 kg.

IMPORTANT : Note that the elastic resistance determined is that which corresponds to the maximum stretch of the elastic mini-band during the movement. That is, you need to get 32kg of elastic resistance in full extension of your legs and trunk.

Step 2 : What pair of mini-bands to use...

To determine the pair of mini-bands to use, set you up at the top position of the movement, bar empty. Someone have just to measure the distance between the ground and the bar.

Suppose that this length is 80 cm in your case. Just put this value into the spreadsheet in the box provided. But what band to choose?

Once all these values are collected, the spreadsheet shows you, for each mini-band, the resistance which it will oppose at the end of movement. In our example, you can choose a mini-band S, which will provide about 16kg, or 32kg for the pair.

Step 3 :Setup the mini-bands...

This is the easiest step. Simply pass your bar through each mini-band, then you just have to load your bar and finally, place your feet in each loop, as shown in the illustration above.

Our spreadsheet to download...

This spreadsheet contains all the information to guide you step-by-step through this procedure.


Further informations...

The following table will show you, based on your 1RM, which pair of mini-bands should be chosen to achieve elastic resistance between 15 and 35% of 1RM :

Your 1RM in deadlift
≤ 80 kg 80 - 180 kg 140 - 260 kg 180 - 360 kg
2 mini-bands XS
Mini-bandes élastiques Sci-Sport XS
~ 15 % - - -
2 mini-bands S
Mini-bandes élastiques Sci-Sport S
~ 35 % 35 - 15 % - -
2 mini-bands M
Mini-bandes élastiques Sci-Sport M
- - 30 - 15 % -
2 mini-bands L
Mini-bandes élastiques Sci-Sport L
- - - 35 - 15 %

Of course, you can increase the percentages that we advise and experiment for yourself. You can therefore combine the mini-bands together to adapt the resistance to your convenience.

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