The Bungee Deadlift can literally transform your back muscles. This basic exercise also includes the lower back, hamstrings, abs, traps, forearms and glutes. Movement has many benefits and should be part of every training program hard-working athletes, because in addition to building muscle, it also gains strength.
To gain mass, in fact, the deadlift, or romanian deadlift, performed with rubber bands is ideal . It is optimal for shaping a solid physique, but also particularly massive. If you are wondering how to perform a bungee deadlift, what are the possible variations and what mistakes to avoid to have a perfect movement, you have come to the right place. We tell you everything there is to know about this exercise, very popular with athletes.
Bungee deadlift, what is it?
The deadlift is one of the main strength exercises which helps work the back . It develops, in fact, the width, but also the density of this part of the body. In parallel, those who covet powerful thighs will also be satisfied by this complete exercise.
As long as it is well executed and with a load or resistance adapted to your level, the deadlift is ideal against back pain. Along with the squat, bench press or benchpress, the deadlift is one of the basic movements in terms of athletic strength.
Classically performed with a bar and weights, the deadlift is also performed with rubber bands, with a resistance that suits your level. This alternative requires less equipment, especially if you are a fan of home workouts. However, this variation is just as effective as long as the movement is executed carefully to avoid injury.
An article on this subject: Injuries in bodybuilding: how to avoid and prevent them?
How to perform bungee deadlifts?
To perform your bungee deadlifts, start by bringing a resistance band that corresponds to your level. Then place it straight on the floor and put both feet on the band. Keep a width of the feet equivalent to the width of your pelvis.
Then take one end of the elastic band between each of your hands. Your arms should be extended along your body. Stand up straight, body sheathed, gaze towards the horizon. The goal of the exercise is to extend the hip and knees while straightening your bust as much as possible.
To do this, lean your torso forward, while keeping your legs slightly bent. Your back should be straight and your neck should be aligned with your back. Inhale well during this step. Then return to the initial position, doing the opposite movement, the trunk still straight. Remember to exhale and control your ascent.
Throughout the exercise, your coreshould be tight, and your back should remain in a neutral position, which respects the natural curves of your spine It should neither round nor hollow out. So be sure to pull your shoulders back while contracting your upper back muscles.
Also, read also: Aches in the legs: causes and quick treatments
Muscles used when performing a Romanian deadlift
The bungee deadlift works the whole body and grip strength. The deadlifts, in fact, provoke many muscles, mainly:
- the erector spinae muscles, in other words, those located in the lower back such as the iliocostalis, spinatus and longissimus muscles;
- the gluteus maximus also known as the gluteus maximus;
- the quadriceps femoris muscle, or quadriceps, the largest muscle in the body.
Because the bungee deadlift is a very comprehensive bodybuilding exercise, it also engages many secondary muscles:
- trapezius;
- the latissimus dorsi;
- rhomboids;
- the hamstrings;
- the abs;
- the muscles of the forearm.
An article on this subject: Top 10 exercises to strengthen your forearms
Our advice for performing this weight training exercise
The very principle of the deadlift is to correctly lift an often substantial weight off the ground in a vertical position and then put it back down. The variation with the bungee deadlift being that instead of lifting a weight, you pull on resistant bands. In one case or another, the exercise remains complex and must be carried out perfectly, with the appropriate technique, in order to avoid any risk of injury.
In this case, the starting position for this exercise is a stable position. The distance between the feet should be equal to the width of the shoulders. The first repetition begins on the floor. You must make sure you have the same length of elastic on both sides of your body so as not to be destabilized, but also to work all your muscles in a balanced way.
Before starting to perform your movement, it is important to contract your whole body and remember to inhale deeply. Then throughout the process, keep the elastic bands close to your shins, without spreading them. The back should be kept straight, and the arms straight. When climbing, it's your leg and back muscles that come into play. When you get to the highest point, your shoulder blades should be tight. Keep your gaze on the horizon, your neck in line with your back. Your body must remain sheathed.
Then to return to your initial position, lower your arms all along your body, with the hips positioned slightly backwards. Return slowly, still controlling your ascent. It is important not to relax suddenly, but, on the contrary, to maintain the tension of the back in order to feel the work.
It is essential to have completed the entire movement before continuing with another repetition Indeed, each bungee deadlift must be carried out carefully. More than the speed or the number of sets, it is truly the quality of this intensive exercise that will make all the difference.
Also read: Cracked shoulder in bodybuilding: causes and solution?
What variants for the bungee deadlift?
There are different variations of the bungee deadlift, which increase the load on specific muscle groups. In this case, the Romanian deadlift allows you to perform the exercise with your legs straight. The execution of the movement is therefore mainly controlled by the hips as well as the bust.
These are brought forward and then back so you can pull the elastic. The legs, meanwhile, remain straight and contracted. This variation of the bungee deadlift puts a lot of strain on the muscles around the glutes, the back extensors and the biceps femoris.
At the same time, you can also adjust the position of the feet and the spacing of the thighs to vary the intensity of the movement. In sumo deadlift, with the thighs wide apart, it is mainly the inner thighs that are targeted, towards the adductors. In this version, the arms must be placed between the thighs, and your feet are this time at the level of the ends of the elastic.
Also, don't hesitate to read: 5 criteria for choosing the best weight lifting elastic
The benefits of bungee hip flexions/extensions
You will have understood that the elastic deadlift is a very complete bodybuilding exercise that is very beneficial for the body since it stimulates almost every muscle in your anatomy.
From a physical point of view, the deadlift is a very engaging movement, which requires great strength, but also impeccable execution. When all of these factors come together, it brings many benefits. In this case:
- it strengthens almost all the muscles of the body;
- it works the back muscles in depth;
- it greatly develops sheathing and strength;
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it improves health in a more general way.
All good reasons to add a few sets of bungee deadlifts to your workouts at home or in the gym.
In parallel, read also: Top 13 exercises with elastic band to train at home
Useful equipment for your workout
Another advantage of the bungee deadlift is that you don't need anything bulky to be able to perform your repetitions. All you need are resistor strips and some space.
To best support athletes who wish to gain muscle or lose weight, we have developed the Fit-Superhuman 2.0 resistance bands. On the French market, currently, these are resistance bands that offer you the best quality/price ratio.So, if you don't want to go to a gym, this equipment will be perfect for your daily workouts, and can be stored in the blink of an eye in a drawer Of course, you can, with them, perform deadlifts elastic earth. But that's not all ! You will see that this equipment offers you many other possibilities to strengthen your whole body and refine your silhouette.
Our Fit-Superhuman 2.0 Resistance Bands allow you to modulate the resistance between 5 and 75 kg so you can adapt the difficulty to your level and take it step by step. The five bands are entirely made of tear-resistant natural latex and have particularly resistant handles at each end. These are very pleasant to the touch andideally protect your joints. The resistance bands are delivered to you with a door anchor, which again gives you access to other exercises just as complete as the bungee deadlifts.
In summary: the bungee deadlift
Without gym equipment at home, but with a strong desire to continue your workouts, the bungee deadlift is definitely your best option. This bodyweight exercise is, in fact, very effective for sculpting an athlete's silhouette, and requires little equipment other than a resistance bandadapted to your level.
A few repetitions carried out regularly ensure you gain strength, but also performance that will never stop improving. Good news, with our Fit-Superhuman 2.0 resistance bands, you can go up to 75 kg of resistance! So, ready to give the bungee deadlift a try and create the physique of your dreams ?
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