Reverse Band Sumo Deadlift

How to do it

1. Hang bands from the top of a rack and loop them under the ends of the bar, so the bar is lightest on the floor and heaviest at lock-out.
2. Take a wide stance with the toes turned out and the shins vertical, and grip the bar inside the legs.
3. Set the back flat, chest up and hips as low as the stance allows.
4. Push the knees out and the floor away, letting the bands help the bar off the ground.
5. Drive the hips through to lock out as the bands give up their help.
6. Lower the bar under control and reset before the next repetition.

Common mistakes

• Rushing the floor. The bands make the start easy, and an easy start tempts a loose one; the back is set before the bar moves.
• Letting the hips shoot up. The chest and hips rise together, which is harder to feel when the bar is light off the floor.
• Stalling at lock-out. The bar is heaviest where the hips finish; the drive through the top is the whole point of the setup.
• Letting the bar drift forward. The bands can pull it slightly forward if they hang ahead of it; it stays over the middle of the foot.

Muscles worked

Primary

• Hamstrings

Secondary

• Gluteus MediusGlutes
• Gluteus MinimusGlutes
• Tensor Fasciae Latae
• Adductors
• Calves
• Forearm Flexors
• Forearm Extensors
• Glutes
• Spinal Erectors
• Quads
• Traps