One way to make gains in a certain area is to work against your bodies mechanical advantage to ensure that each portion of the movement is being challenged. We can do this through the use of accommodating resistance, meaning bands and chains. Another great advantage to the use of these types of resistance is the fact that as you move the weight farther, the resistance increases and therefore your force increases, resulting in being able to accelerateunbanded weights more. This has a positive transfer to the Olympic lifts especially, where bar speed is essential to moving any significant amounts of weight. However, it is important to have a good strength base before implementing bands or chains, I recommend that ladies have at least a one rep max of 205, and 315 for guys. So, here is and easy way to set up a banded dead lift, just remember stay tight through your midline, and fight for good posture the entire movement, because as the resistance increases, your core is really going to be challenge.