Sumo Deadlift with Bands

How to do the Sumo Deadlift with Bands

1. To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
2. Begin with a bar loaded on the ground. 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.
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	adductors, forearms, glutes, lower back, middle back, quads, traps
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

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

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

Easier than the Sumo Deadlift with Bands

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

Harder than the Sumo Deadlift with Bands

Open Palm Kettlebell Clean expert · Kettlebell Power Snatch expert · Barbell Split Snatch expert · Barbell

Common questions

What muscles does the Sumo Deadlift with Bands work?

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

What equipment do you need for the Sumo Deadlift with Bands?

A Barbell. Without a barbell, Dumbbell Clean, Band Good Morning, and Band Good Morning (Pull Through) train the same muscle, and 20 of the catalogue's options for this muscle need no equipment.

Is the Sumo Deadlift with Bands suitable for beginners?

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

Where should the Sumo Deadlift with Bands go in a workout?

Early — the Sumo Deadlift with Bands is compound, working 8 muscle groups, so run it first or second while you are fresh.

Similar exercises

Sumo Deadlift Barbell Sumo Deadlift with Chains Barbell Reverse Band Sumo Deadlift Barbell Clean Deadlift Barbell Power Clean Barbell Clean Barbell