Reverse Band Sumo Deadlift

How to do the Reverse Band Sumo Deadlift

1. Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
2. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Muscles worked

Role	Muscles
Primary	hamstrings
Secondary	abductors, adductors, calves, forearms, glutes, lower back, quads, traps
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Clean Dumbbell Double Kettlebell Alternating Hang Clean Kettlebell Band Good Morning Resistance Bands Band Good Morning (Pull Through) Resistance Bands Natural Glute Ham Raise Bodyweight Alternating Hang Clean Kettlebell

Easier than the Reverse Band Sumo Deadlift

Same movement pattern, lower entry difficulty — work up from here.

Clean Deadlift beginner · Barbell Band Good Morning beginner · Resistance Bands Band Good Morning (Pull Through) beginner · Resistance Bands

Common questions

What muscles does the Reverse Band Sumo Deadlift work?

The Reverse Band Sumo Deadlift primarily works the hamstrings, with the abductors, adductors, calves, forearms, glutes, lower back, quads, and traps as secondary movers. Sumo Deadlift with Chains, Sumo Deadlift, and Sumo Deadlift with Bands train the same muscle, across 9 equipment types.

What equipment do you need for the Reverse Band Sumo Deadlift?

A Barbell. Without a barbell, Dumbbell Clean, Double Kettlebell Alternating Hang Clean, and Band Good Morning train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Reverse Band Sumo Deadlift suitable for beginners?

It is rated expert. Start with Clean Deadlift, Band Good Morning, and Band Good Morning (Pull Through) and work up.

Where should the Reverse Band Sumo Deadlift go in a workout?

Early — the Reverse Band Sumo Deadlift is compound, working 9 muscle groups, so run it first or second while you are fresh.

Similar exercises

Sumo Deadlift with Chains Barbell Sumo Deadlift Barbell Sumo Deadlift with Bands Barbell Clean Barbell Double Kettlebell Alternating Hang Clean Kettlebell Dumbbell Clean Dumbbell