Reverse Band Sumo Deadlift

Hamstrings

Reverse Band Sumo Deadlift

LevelExpert EquipmentBarbell MechanicCompound ForcePull

A sumo deadlift with a wide stance and bands pulling upward on the bar, which makes the start lighter and the lockout harder.

Powerlifting

Primary musclesHamstrings

Secondary musclesAbductors Adductors Calves Forearms Glutes Lower Back Quadriceps Traps

Energy burned

≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.9 kcal/min

Estimate range 34–57 kcal (±25 %)

Muscle mass worked37 %

Effort during a set14.4 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Anchor the bands overhead and attach them to the bar.
2Stand with a wide stance and toes pointed out, with the bar over your mid-foot.
3Grip the bar inside your knees with straight arms.

How to perform

1Spread the floor with your feet and lift your chest.
2Push your feet into the floor to raise the bar.
3Keep the bar close as your hips extend.
4Stand tall and squeeze your glutes at the top.
5Lower the bar under control and reset.