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A New Exercise for STRONG Glutes and Lower Back

1,539 views · Published 15 February 2018 · 5:02 · Indexed 30 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2018 · Sports

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I got such great feedback on the exercise I posted the other day I call Split Kneeling Deadlift Lockouts that I decided to show you my "next level" version of it today.

Here's the original.

https://www.youtube.com/watch?v=D4zxJ7fZR9g

If you liked that one, you're going to LOVE this one...or potentially hate it...and me.

You're going to perform the exercise exactly the same, only with horizontal band resistance to give you even greater loading as you come to the upright position. This forces much stronger glute activation and contraction, while working the spinal erectors even harder.

It basically makes an awesome exercise even better.

To do this one, you'll need a pair of training bands.

Click here to get yours from my recommend source...I'm using green bands for this exercise (which are about medium/heavyish).

https://www.fitstep.com/goto/equipment/band-packages.htm

(Use coupon code rbtfitstep to get 10% off your package order)

Hitch one end of the bands around something solid - I found the rack uprights to be perfect for this, but you can use just about anything, as long as it's not going anywhere and the width is about right. While the bar is empty, loop the other end of the bands around the bar, just inside where the plates slide on.

The horizontal band resistance will do two things...

1. You'll get perfect accomodating resistance according to the strength curve of the exercise. As it gets easier to the top, the bands stretch, making it harder. This makes for a more complete exercise, working the glutes from stretch to contraction while engaging the spinal erectors with continuous tension.

2. Because the bands are pulling the bar forward, you have to engage the lats to bring it backwards, which is exactly what you want to do during a regular deadlift. This trains that coaching cue perfectly, forcing it to happen to simply perform the exercise.

And these benefits are above and beyond what you're already getting with the plain barbell version.

I HIGHLY recommend resting 90 seconds to 2 minutes before switching to the other leg. I tried going straight from one to the other and my reps tanked hard. Take the rest, and come in fresh and you'll get more out of it.

You can use pretty much any rep range you like with this one. I'm using a lower-end to moderate range for my sets. You can use more weight and go for power, or less weight and go for muscle-tension/endurance as well. It works great no matter how you work it.

If you've got bands and you've been looking for a good complimentary exercise to work your hip area or specifically improve your deadlift lockout, give this one a shot.

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This workout builds INHUMAN strength-endurance... (you're a beast if you can do more than 1 round of it)
https://www.fitstep.com/metabolic-monsters/2/landers/1-optin/2-total-body-countdown-murder.htm

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