Deadlift with Anterior to Posterior Pull:
Note: This variation starts with fixing a band (pull-up assist bands are likely the best option) to a stable object and having the client or patient position themselves, so the band applies anterior to posterior resistance over their ASIS. It is important that the band is “stretched enough” to ensure tension throughout the entire repetition range. Once the client or patient is appropriately positioned, the deadlift is performed as it would be without the band.
- Have the client or patient grab a barbell on the floor or a rack with an overhand (pronated) grip, just wider than the width of the pelvis and thighs.
- Instruct the client or patient to start with soft knees (this cue aids in optimizing recruitment of the glute complex and reducing reliance on the biceps femoris).
- Note: We do not recommend stiff-legged or locked-knee deadlifts. These variations reinforce common compensation patterns that increase biceps femoris activity and decrease gluteus maximus activity.
- In the bottom position ensure the client or patient is starting with good form/posture:
- 2nd toe pointing forward and under the ASIS
- Ankles, knees, and hips in alignment
- Pelvis neutral (absence of anterior or posterior pelvic tilt)
- Torso, scapula, and head in neutral alignment
- Cue the client or patient to perform the drawing-in maneuver, squeeze the glutes, and "thrust the hips forward" to return to an upright position. (Note, "hip thrust" increases glute activation while decreasing reliance on the lumbar extensors.
- Have the client or patient perform a “form/posture check” and make any necessary adjustments.
- Slowly lower the bar without touching the floor.
- Repeat for the desired number of repetitions.
Regressions and Progressions
- Strength: Increase load
- Stability: Dumbbells, bilateral to unilateral, single-leg
- Exercise Progressions: single-leg deadlift touchdown
Common mistakes:
- Rounding the back: The lumbar spine should remain neutral. Cueing the drawing-in maneuver and/or bracing, good scapular position, “chest up”, and pelvic thrust may help. Additionally, practicing deadlifts with a posterior pull may aid in teaching clients or patients to achieve the upright position by “driving through the gluteus maximus”, and not achieve the upright position by extending the lumbar spine.
