Band Straight Back Stiff Leg Deadlift

Setup

1. 01Stand on the middle of a band with feet hip width apart.
2. 02Hold an end in each hand with arms straight and shoulders pulled down.
3. 03Lift the chest and lock in a flat back before the first rep.
4. 04Set a minimal, fixed knee bend.

Execution

1. 01Hinge at the hips while actively holding the chest up and back flat.
2. 02Lower only as far as the hamstrings allow without any spinal rounding.
3. 03Pause briefly at the stretch position.
4. 04Extend the hips to stand tall, keeping the same rigid back line throughout.

Checkpoints

• -Back stays visibly flat from setup to lockout; range is limited by the hamstrings, not the spine.
• -Chest stays proud with the shoulder blades set.
• -Knee angle does not change during the rep.
• -Movement is slow enough to feel the hamstrings loading through the descent.

Common mistakes

• -Allowing even slight lumbar rounding to gain a few inches of depth.
• -Looking straight down and letting the upper back follow.
• -Bouncing out of the stretch position.
• -Confusing back-flatness with hyperextension and over-arching.