Reverse Band Sumo Deadlift

Performed in the reverse (supinated) grip variation, this variation primarily targets your Hamstrings, with support from Abductors, Adductors, Calves, Forearms, Glutes, Lower Back, Quadriceps, Traps. It requires barbell and is best suited to expert lifters.

Expert level · Equipment: Barbell · Compound · Pull

Primary muscles: Hamstrings Secondary muscles: Abductors, Adductors, Calves, Forearms, Glutes, Lower Back, Quadriceps, Traps

How to perform Reverse Band Sumo Deadlift

Step 1. 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.
Step 2. 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.
Step 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.
Step 4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
Step 5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.

Frequently asked questions

What are the primary muscle groups targeted by the reverse band sumo deadlift?

This variation primarily targets the hamstrings and glutes. The wide sumo stance and band assistance at the bottom shift the emphasis toward posterior chain development.

How should the bands be set up for this exercise?

Attach the bands to the top of a power rack so they provide maximum assistance at the floor. The tension should decrease as you pull the barbell toward a full lockout.

What is a common technical mistake to avoid during the pull?

Avoid letting your hips rise faster than your chest, which turns the movement into a stiff-legged pull. Maintain a vertical torso and keep the bar close to your shins throughout.

Is this movement suitable for beginners and how should they progress?

Beginners can use this to learn lockout mechanics with heavier loads. Start with light band tension and focus on maintaining a neutral spine before increasing the barbell weight.

How should I program the reverse band sumo deadlift for strength?

Perform 3 to 5 sets of 3 to 5 repetitions to focus on power and lockout strength. This variation is typically used once per week as a supplemental lift to the standard deadlift.

Sample sets & reps for Reverse Band Sumo Deadlift

Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

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