Reverse Band Sumo Deadlift
The Reverse Band Sumo Deadlift is a great exercise for building strength and power in the lower body. It requires the lifter to set up the barbell with bands attached to the top of the power rack. The lifter then stands with their feet set very wide and grips the barbell with their arms inside their legs. They then bend at the hips, take a breath, and drive through the floor to extend the hips and knees. The lifter should then lean back and drive the hips into the bar, pulling their shoulder blades together. The weight is then controlled on the way back down to the ground. This exercise is a great way to build strength and power in the lower body.
Type:
Powerlifting
Muscles Used:
Hamstrings
Level:
Beginner
Equipment:
Barbell
Benefits Of This Exercise
- Improves lower body strength and power
- Engages the entire posterior chain
- Improves hip and knee stability
- Improves core strength and stability
- Develops explosive power
- Improves balance and coordination
- Increases muscular endurance
- Decreases risk of injury
Step by Step Instructions For Reverse Band Sumo Deadlift
- Start by placing a barbell on the floor inside a power rack. Attach bands to the top of the rack and secure the other end to the barbell.
- Stand in front of the bar with your feet set wide apart, near the collars. Bend at the hips to grip the bar, making sure your arms are directly below your shoulders. You can choose to use a pronated grip, a mixed grip, or a hook grip. Relax your shoulders to lengthen your arms.
- Take a deep breath and lower your hips, keeping your head forward and chest up. Push through the floor and spread your feet apart, shifting your weight to the back half of your feet. Fully extend your hips and knees.
- As the bar reaches your knees, lean back and thrust your hips forward, while pulling your shoulder blades together.
- Gently lower the weight back to the ground by bending at the hips and maintaining control throughout the descent.
Warm Up Tips
- Start with some dynamic stretches to warm up the muscles in your lower body, such as leg swings or hip circles.
- Perform a few sets of bodyweight squats to activate the muscles in your legs and hips.
- Do some hip mobility exercises, such as hip openers or hip bridges, to increase range of motion and flexibility.
- Before adding the bands, practice the sumo deadlift movement pattern with a lighter weight to reinforce proper form and technique.
- Once you're ready to add the bands, start with a lighter resistance and gradually increase the tension as you warm up.
- Perform a few sets of the reverse band sumo deadlift with lighter weights to further warm up the muscles and prepare them for the heavier sets.
- Take your time between sets to rest and recover, allowing your muscles to fully recover before starting the next set.
- Listen to your body and adjust the weight and intensity as needed. It's important to warm up properly and avoid any excessive strain or injury.
- Remember to engage your core and maintain proper form throughout the exercise to maximize the benefits and minimize the risk of injury.
- After completing your reverse band sumo deadlift workout, finish with some static stretches to cool down and promote muscle recovery.
Reverse Band Sumo Deadlift Safety Tips
- Ensure that the power rack is securely set up and stable before attaching the bands.
- Check that the bands are securely attached to both the top of the power rack and the barbell.
- When approaching the bar, make sure it is positioned in the middle of your feet to maintain balance.
- Set your feet very wide, near the collars, to ensure stability during the exercise.
- Choose a grip (pronated, mixed, or hook) that feels comfortable and secure for you.
- Relax your shoulders and keep your arms directly below your shoulders to maintain proper form.
- Take a deep breath before lowering your hips to engage your core and provide stability.
- Keep your chest up and your head looking forward to maintain a neutral spine position.
- Drive through the floor with your feet, spreading them apart, to engage the muscles in your lower body.
- Focus on extending through your hips and knees to fully engage the target muscles.
- As the bar passes through your knees, lean back slightly and drive your hips into the bar to activate your glutes and hamstrings.
- Pull your shoulder blades together to maintain proper upper body positioning and engage your back muscles.
- Control the descent of the weight by bending at the hips and keeping your core engaged.
- Avoid jerking
Incorporating Into Other Workouts
One way to incorporate the Reverse Band Sumo Deadlift into a workout routine is to include it as a main compound exercise on a lower body day. Here's an example of how it can be incorporated:
1. Warm up: Start with a dynamic warm-up to activate the muscles and increase blood flow. This can include exercises like leg swings, hip circles, and bodyweight squats.
2. Activation exercises: Perform a few sets of glute bridges or hip thrusts to activate the glutes and hamstrings, which will help with the deadlift movement.
3. Reverse Band Sumo Deadlift: Perform 3-4 sets of 6-8 reps of the Reverse Band Sumo Deadlift. Start with a weight that allows you to maintain proper form and gradually increase the weight as you progress.
4. Assistance exercises: After completing the Reverse Band Sumo Deadlift, incorporate other exercises that target the lower body muscles. This can include exercises like lunges, leg press, Romanian deadlifts, or single-leg squats. Perform 3-4 sets of 8-12 reps for each exercise.
5. Core work: Finish the workout with some core exercises like planks, Russian twists, or hanging leg raises. Aim for 2-3 sets of 10-15 reps for each exercise.
6. Cool down and stretch: Finally, cool down with some light cardio and stretching to help reduce muscle soreness and improve flexibility.
It's important to note that