Banded Straight-Arm Pulldown and Trap Bar Deadlift

The first exercise in this superset primes and activates the big movers in the second exercise. This, and the addition of banded accommodating resistance, allows you to train the big lift while allowing for CNS and joints recovery.

Do 4-6 reps on the straight-arm pulldown with a dynamic pull, peak contraction at the bottom, and slow negative on the way back up. Then move directly into the banded trap bar deadlift. Place bands over the trap bar to overload the top of the movement while deloading the bottom. This setup allows more natural acceleration of the bar into more extended ranges of motion with the hip hinge pattern, which is a huge advantage of banded training. When activation and explosiveness is the goal, stick with 1-4 fast reps and a higher velocity of movement. This will automatically decrease the external weight on the bar. Remember, when training around pain and fatigue, always focus on quality movements over quantity of reps. – Dr. John Rusin

Banded Straight-Arm Pulldown and Trap Bar Deadlift pull down exercise at home
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