Legs / Intermediate / Compound (multi-joint)

Sumo Deadlift with Bands

A barbell exercise for the hamstrings, with the adductors, forearms and glutes assisting.

At a glance

Primary

Hamstrings

Secondary

Adductors, Forearms & grip, Glutes, Lower back (erectors), Upper back (rhomboids, mid/lower traps), Quads, Upper traps

Equipment

Barbell, Resistance band

Movement pattern

Hip hinge

Level

Intermediate

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. 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.

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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