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Reverse Resistance Band Barbell Sumo Deadlift
A sumo deadlift variation with reverse bands anchored overhead to assist the bottom range and overload the lockout, targeting glutes, quads, and hamstrings for enhanced pulling strength and speed off the floor.
About Exercise
Equipment
Barbell, Bands, Squat Rack
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Glutes, Quads
Secondary Muscles
Lower Back, Lats, Traps
Accessory Muscles
Forearms, Abs
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Max
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Hamstrings
7/10Biceps Femoris, Semitendinosus
Adductors
6/10Adductor Magnus
Lower Back
5/10Erector Spinae
Lats
4/10Traps
3/10Upper Traps
Forearms
2/10Flexors
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
180-300 seconds
How to Perform
Load a barbell in a power rack and attach resistance bands from the top of the rack to the bar for symmetrical assistance at the bottom. Stand with feet wider than shoulder-width, toes out 45 degrees, bar over mid-foot.
- Grip barbell shoulder-width inside knees with mixed grip.
- Lower hips until shins are vertical, chest up, back neutral.
- Brace core and drive heels into floor to extend knees and hips.
- Keep bar close to body as you rise, using band assistance off floor.
- Thrust hips forward at knees to lockout with glutes squeezed.
- Hinge at hips to lower bar controlled to floor.
- Reset position and repeat.
Coaching Tips
Form Cues
- Pull slack out of bar
- Drive through heels
- Keep bar over mid-foot
- Squeeze glutes at top
- Chest up always
Breathing
Inhale deeply to brace core before pull, exhale forcefully at lockout.
Tempo
2-0-1
Range of Motion
Bar from floor to full hip and knee extension with neutral spine throughout.
Safety
Safety Notes
- Secure bands firmly to avoid slippage
- Set safety pins below start position
- Use appropriate band tension for control
- Avoid if acute lower back pain present
- Warm up hips and hamstrings thoroughly
Spotting
Not typically needed; use rack safeties set just below bar start height for failed reps.
Common Mistakes
- Rounding back during pull
- Letting bar drift forward
- Knees caving inward
- Hyperextending at lockout
- Uneven band tension
When to Avoid
- Acute lower back injury
- Hip impingement
- Severe grip weakness
Flexibility Needed
- Adequate hip external rotation
- Ankle dorsiflexion for wide stance
Build Up First
- Mastery of standard sumo deadlift
- Proficiency in hip hinge
- Experience with accommodating resistance
Also known as
Reverse Band Sumo Deadlift, Banded Sumo Deadlift Reverse
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