Reverse Band Sumo Deadlift
A sumo deadlift with bands from the top of the rack helping the bar off the floor. The assistance fades as you stand, overloading the lockout of the wide-stance pull.
Primary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Adductors
Secondary muscles
- Quadriceps
- Lower Back (Erector Spinae)
- Traps (Trapezius)
- Forearm Flexors
- Sets
- 3–5
- Reps
- 1–3
- Rest
- 150–240s
How to perform
Main muscles working (thicker lines)
Starting position
Set a loaded bar inside a power rack with bands looped from the top of the rack to the sleeves, and take a wide stance with toes turned out and the bar over midfoot.
Grip the bar with your arms straight down inside your knees.
Push your knees out, drop your hips and set your chest up.
Spread the floor apart as the bar leaves the ground.
Drive your hips forward to lock out as the band assistance fades.
Lower under control, keeping your knees pushed out.
Breathing: Brace before the pull and exhale at lockout.
Coaching tips
Spread the floor
Stay tight when it feels light
Hips to the bar
Common mistakes
Knees caving in
Loosening up off the floor
Uneven band attachment
Safety notes
Check both band attachments before each set.
Choose a stance width your hips tolerate.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.