Legs / Advanced / Compound (multi-joint)

Reverse Band Sumo Deadlift

A barbell exercise for the hamstrings, with the hip abductors, adductors and calves assisting.

At a glance

Primary

Hamstrings

Secondary

Hip abductors (glute med), Adductors, Calves, Forearms & grip, Glutes, Lower back (erectors), Quads, Upper traps

Equipment

Barbell, Resistance band

Movement pattern

Hip hinge

Level

Advanced

Type

Legs, Compound (multi-joint)

Loads the lower back. Use a load you can control and skip it if it causes pain.

How to do it

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.

Common mistakes

• ✗ Stance so wide the knees cave in.

  Why it hurts: The knees and hips are loaded in a twisted position and the groin can strain.

  ✓ Instead: Pick a width where the shins stay close to vertical and push the knees out over the toes.

• ✗ Hips shooting up first.

  Why it hurts: The lift turns into a stiff-leg pull and the lower back takes over.

  ✓ Instead: Wedge the hips down to the bar before pulling, and push the floor apart with the feet.

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