Band Deadlift vs Hanging
Maximizing Your Back Workout Plan
Contents
Band Deadlift is the easier place to start — difficulty 2 of 5 vs 3. Compare Back form cues and when to progress.
Customize Your Back Workout: Explore the Benefits of Band Deadlift and Hanging for Better Comparison.
Planfit Users' Choice about Band Deadlift vs Hanging : Which is Better?
Based on randomly selected data from 1 million completed workouts, Planfit users log Band Deadlift more often — 722 sessions compared to 486 for Hanging.
Popularity is not the whole answer. Band Deadlift and Hanging differ in the muscles they load, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Band Deadlift and Hanging Differ
| What differs | Band Deadlift | Hanging |
|---|---|---|
| Muscles worked | back and hamstrings | back, traps, and biceps |
| Equipment | a resistance band | bodyweight only |
| Difficulty | 2 of 5 | 3 of 5 |
| Sessions logged by Planfit users | 722 sessions | 486 sessions |
How to Band Deadlift
Band Deadlift muscles worked: Back
Form
- 1. First, push your hips back while naturally bending your knees to go down.
- 2. When coming up, first straighten your knees while keeping your weight on the center of your feet and then bring your hips forward.
- 3. When you are fully upright, puff out your chest and contract your entire back.
Coach's Comment
- 1. Please keep your chest open so that your shoulders do not hunch forward.
- 2. Engage your core to prevent your lower back from rounding.
If you want to know a detailed guide to Band Deadlift, alternative exercises, and its benefits, check it out here. Check out the Band Deadlift Guide page of our blog!
How to Hanging
Hanging muscles worked: Back
Form
- 1. Grab the bar with both hands and hang.
- 2. Stretch your arms and elongate your upper body.
- 3. Hold for a certain amount of time and breathe.
Coach's Comment
- Be careful not to strain your wrists and shoulders when hanging.
If you want to know a detailed guide to Hanging, alternative exercises, and its benefits, check it out here. Check out the Hanging Guide page of our blog!
Frequently Asked Questions
Which is better for Back, Band Deadlift or Hanging?
Neither is clearly ahead — Planfit users log both at a similar rate. They both train Back, so the choice comes down to the equipment you have and the muscles you want to load.
Do Band Deadlift and Hanging work the same muscles?
Not quite. Band Deadlift loads back and hamstrings, and Hanging loads back, traps, and biceps.
What equipment do Band Deadlift and Hanging need?
Band Deadlift needs a resistance band, and Hanging needs bodyweight only.
Which is easier to start with?
Band Deadlift is the easier place to start. Move to Hanging once your form holds up.
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