This exercise uses the kinetic energy from the eccentric phase to help the lifter reverse and return the lift to the starting position. This gets the lifters body accustomed to working with, locking out & holding heavier weights loads.
This is one exercise (in conjunction with others) that has helped our lifters increase their deadlifts.
This is an assistance exercise for max squat/deadlift days.
The set up shifts the weight under you, opposed to squatting (behind you) & deadlifting (in front of you). The swinging kettlebell & bands force the lifter to stay tight & fire all muscles in unison, during the movement to stabilise.
The other benefit here is it places minimal load on the spine, making it a great alternative to traditional squatting for those lifters that are injured or are experiencing back pain caused by the downward compression of the spine while squatting.
We do this movement to failure to expose the first point of weakness in the posterior chain.
Reverse Band deadlifts are great in helping strengthen the lockout portion of your deadlift especially for those that find it difficult when doing rack lockouts to assume the body position they use in competition. The bar is hung from bands so that they assist in getting the weight started off the floor. As the bar rises, the bands assist the lifter less & less, to the point of not at all.
To increase the range of movement when performing this exercise we have the lifter standing on blocks from 50mm to 100mm. The extra range of movement will help develop your starting strength from the floor. Even if the start of your deadlift is strong, the extra power developed will help the bar to be pulled past any sticking point higher up due to the velocity of the bar.
We found this adaptation of the mechanical Ox at Mark Roskill's, Toronto Barbell site. We set this up slightly different by using 2 monster mini bands to add more top end tension to the lift and also to help stabilize the bar.
As this movement predominantly works top end strength we've found it best to work it as a partial movement. This is a great exercise that places a copious amount of stress on the body from the start to the finish.
A big thank you to Mark Roskill,... from the crew at the Muscle Pit.
This exercise is being used to strengthen the hips at lockout. By using the Jump Stretch Bands to create resistance in the hip area it automatically activates the hips & makes the lifter conscious that he needs to push through.
By setting up this way the lifter can train with less weight on the bar whilst still needing to generate more force to lock the hips.
