Here is a simple little tutorial on how to perform banded deadlifts without having and hooks or pegs

What you need?

1. A bar
2. Some Bands
3. Actually try it out

The Setup

Take the band “long-ways”, so it would be a big oval if you just plopped it on the ground and then hang it over the bar. Image below

Once the band is hanging, it should look similar to the picture above.

Step on it!

Take your feet, secure the band directly under your center of pressure. Make sure the band is snuggly pressed against the ground. Due to the fact the band can cause some friction burns on your feet, shoes might be a better choice than socks.

Make sure tension on each side it equal. If you have to shimmy your feet around and move the bands on the bar, do so before lifting.

Try it out

At first, don’t use too much weight and a band with minimal tension. This will help you get the hang of it without putting too much on the line.

Give it a try and see whether or not you tension is balanced. This will help you get some practice runs before actually loading the bar.

Bonus

If you are a sumo lifter, you can do the exact same setup, but before you place the band over the bar during the first step of the process, make it a figure 8. This will put the main area of tension in the middle of the bar (the cross-section if the figure 8 will cross over the bar) and the loops on each side of the figure 8 is where you will step your feet into it!