Sumo Deadlift with Bands

Hamstrings

Sumo Deadlift with Bands

LevelIntermediate EquipmentBarbell MechanicCompound ForcePull

A sumo deadlift with resistance bands attached so the load increases as you stand, training explosive lockout strength.

Powerlifting

Primary musclesHamstrings

Secondary musclesAdductors Forearms Glutes Lower Back Middle Back Quadriceps Traps

Energy burned

≈ 45 kcalFor 3 × 8–12, rest 90s · ≈ 7.8 kcal/min

Estimate range 33–56 kcal (±25 %)

Muscle mass worked34 %

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 resistance bands to the floor or rack base and loop them over the ends of the barbell.
2Stand with a very wide stance, toes turned out, and the bar over the middle of your feet.
3Grip the bar inside your knees, lift your chest, and brace your abs.

How to perform

1Push the floor apart and drive your knees out as you start the pull.
2Extend your hips and knees together while the bands stretch and add resistance.
3Finish with your hips fully locked and shoulders back.
4Lower the bar under control, keeping the bands tight to the bar path.