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Resistance Band Barbell Sumo Deadlift

Advanced

Barbell sumo deadlift enhanced with resistance bands for accommodating tension, targeting glutes, hamstrings, and adductors to build lower body strength, power, and lockout speed; ideal for advanced powerlifting variations.

About Exercise

Equipment

Barbell, Bands, Plates

Difficulty

4/5 • Advanced

Primary Muscle Groups

Glutes, Hamstrings

Secondary Muscles

Quads, Lower Back, Abs, Lats, Traps

Accessory Muscles

Forearms, Calves

Popularity Score

Goals

Strength

Power

Hypertrophy

Training Style

Powerlifting

Functional Training

Setup Requirements

Requires Rack

Yes

Requires Bench

Requires Spotter

Yes

Space Needed

Medium

Noise Level

Moderate

Muscle Breakdown

View Muscle Map

Glutes

9/10

Glute Max, Glute Medius

Hamstrings

8/10

Biceps Femoris, Semitendinosus

Adductors

7/10

Adductor Longus, Adductor Magnus

Quads

5/10

Rectus Femoris

Lower Back

4/10

Erector Spinae

Abs

4/10

Lats

3/10

Traps

3/10

Upper Traps

Forearms

2/10

Calves

2/10

Programming

Typical Rep Range

1-6 reps

Rest Between Sets

180-300 seconds • Longer for heavy sets

How to Perform

Load an Olympic barbell with weight plates and position it on the floor. Loop heavy-duty resistance bands under your feet and over the barbell ends outside the plates, ensuring even tension. Optional: anchor bands to squat rack pegs.

Stand with feet wider than shoulder-width, toes out at 45 degrees, bar over mid-foot.
Hinge at hips, bend knees, grip bar shoulder-width with double overhand or mixed grip.
Lower hips until shins are vertical, chest up, core braced, pull slack out of bar.
Drive through heels, extend knees and hips simultaneously, keeping bar close to body.
Squeeze glutes at top with full hip and knee extension, avoid hyperextending back.
Hinge at hips to lower bar under control, maintaining neutral spine.
Reset position on floor before next rep.

Coaching Tips

Form Cues

Chest up
Drive through heels
Keep bar close
Squeeze glutes
Neutral spine
Knees track toes

Breathing

Inhale deeply to brace core before ascent, exhale forcefully through lockout, maintain brace on descent.

Tempo

3-1-1

Range of Motion

Bar starts on floor touching shins; ascend until hips and knees fully extend at top without back arch; descend to full hip hinge with bar returning to floor.