Banded RDL Set up

HypertrophyCoach Joe Bennett Forums Training Banded RDL Set up

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  • #17776
    Mark Leonard
    Participant

    I’ve seen your demo videos of the banded rdl using the rack and placing the band around your hips to provide tension at the top of the motion. I have been trying a different set up and would like your feedback on it.
    I have been using 2 bands attached directly to the barbell and anchored at the bottom of the rack. Once I unrack the weight it step back to add as much tension to the bar as I can. At that point I lower into a typical RDL position which adds some slack to the band at the bottom of the ROM and then when I reverse into the pull the band tightens as per usual. The band is essentially pulling at a 45* angle at the bar. It subjectively seems to be making the hip drive more difficult at the top of the position because I quite literally have to pull the bar back toward me and up simultaneously to get to the top position.
    Do you see any issues with this method? Or ways to improve it?

    #17880
    BryceBahm
    Participant

    It’s just not the same Mark. The resistance then and is applying is effecting load toward the lats/back more than the hips. If you want to load the hips more, you’ve got to Band the hips.

    #17881
    BryceBahm
    Participant

    “The resistance the band…”

    #18028
    Joe
    Keymaster

    I’ve seen your demo videos of the banded rdl using the rack and placing the band around your hips to provide tension at the top of the motion. I have been trying a different set up and would like your feedback on it.
    I have been using 2 bands attached directly to the barbell and anchored at the bottom of the rack. Once I unrack the weight it step back to add as much tension to the bar as I can. At that point I lower into a typical RDL position which adds some slack to the band at the bottom of the ROM and then when I reverse into the pull the band tightens as per usual. The band is essentially pulling at a 45* angle at the bar. It subjectively seems to be making the hip drive more difficult at the top of the position because I quite literally have to pull the bar back toward me and up simultaneously to get to the top position.
    Do you see any issues with this method? Or ways to improve it?

    What Bryce said. There may be some SLIGHT added challenge to keeping the line of force a bit further away from the hips at the top, but most of the added challenge will be through the shoulders.

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