Sumo Deadlift with Bands
How to do the Sumo Deadlift with Bands with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Hamstrings
Adductors, Forearms, Glutes, Lower Back, Mid Back, Quads, Traps
Barbell
How to do the Sumo Deadlift with Bands
- 1
To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
- 2
Begin with a bar loaded on the ground. 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.
- 3
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.
- 4
As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
- 5
Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Log it, see it on your body.
Every Sumo Deadlift with Bands set you log feeds Ascend's anatomy heatmap — so your hamstrings volume is visible at a glance — and counts toward your bodyweight-strength tier.
More hamstrings exercises
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