Reverse Band Sumo Deadlift
An advanced compound powerlifting exercise that works the hamstrings, using a barbell.
Starting position
End position
How to Do Reverse Band Sumo Deadlift
- 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.
- 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.
- 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.
- As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Muscles Worked
Alternatives to Reverse Band Sumo Deadlift
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Sumo Deadlift
An intermediate compound powerlifting exercise that works the hamstrings, using a barbell.
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2
Sumo Deadlift with Bands
An intermediate compound powerlifting exercise that works the hamstrings, using a barbell.
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3
Sumo Deadlift with Chains
An intermediate compound powerlifting exercise that works the hamstrings, using a barbell.
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4
Band Good Morning
A beginner compound powerlifting exercise that works the hamstrings, using a resistance band.
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5
Band Good Morning (Pull Through)
A beginner compound powerlifting exercise that works the hamstrings, using a resistance band.
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6
Glute Ham Raise
An intermediate compound powerlifting exercise that works the hamstrings, using a machine.
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7
Clean Deadlift
A beginner compound Olympic weightlifting exercise that works the hamstrings, using a barbell.
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8
Good Morning
An intermediate compound powerlifting exercise that works the hamstrings, using a barbell.
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9
Good Morning off Pins
An intermediate compound powerlifting exercise that works the hamstrings, using a barbell.
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10
Hanging Bar Good Morning
An intermediate compound powerlifting exercise that works the hamstrings, using a barbell.
Frequently Asked Questions
What muscles do reverse band sumo deadlift work?
Reverse Band Sumo Deadlift primarily works the hamstrings. The glutes, inner thighs, calves, forearms, lower back, quads and traps assist as secondary muscles.
What equipment do I need for reverse band sumo deadlift?
Reverse Band Sumo Deadlift uses barbell.
Reverse Band Sumo Deadlift: is it suitable for beginners?
Reverse Band Sumo Deadlift is rated advanced. High skill or high load. Worth earning rather than starting with.
What can I do instead of reverse band sumo deadlift?
Sumo Deadlift, Sumo Deadlift with Bands, Sumo Deadlift with Chains train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my reverse band sumo deadlift reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; reverse band sumo deadlift can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Reverse Band Sumo Deadlift with AI
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