Reverse Band Sumo Deadlift

A expert powerlifting exercise for the hamstrings, done with a barbell.

Reverse Band Sumo Deadlift: finishing position

Main muscles: Hamstrings
Also works: Glutes, Quads, Calves, Forearms, Lower back and Upper back
Equipment: Barbell
Level: Expert
Type: Compound
Movement: Pull

How to do the 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.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Reverse Band Sumo Deadlift

Questions

What muscles does the Reverse Band Sumo Deadlift work?

Mainly the hamstrings, with the glutes, quads, calves, forearms, lower back and upper back helping.

Is the Reverse Band Sumo Deadlift good for beginners?

It's rated expert. Beginners can build up to it with Band Good Morning first.

What can I do instead of the Reverse Band Sumo Deadlift?

Good alternatives that train the hamstrings: Good Morning, Good Morning off Pins, Hanging Bar Good Morning or Sumo Deadlift.

How many sets and reps of the Reverse Band Sumo Deadlift should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).