Reverse Band Sumo Deadlift

Reverse Band Sumo Deadlift is a strength - band-assisted wide-stance pull exercise involving Hamstrings. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Hamstrings
Secondary muscles: Hip abductors, Hip adductors, Gastrocnemius, Soleus, Forearm muscles, Gluteus maximus, Erector spinae, Quadriceps, Trapezius
Exercise type: Strength - band-assisted wide-stance pull

Exercise technique

Bands
Secure two bands evenly to the top of the rack and attach them to the bar sleeves.
Feet
Take a wide stance with the bar over your midfoot.
Grip
Place your hands between your legs beneath your shoulders.
Setup
Open your knees in line with your toes and lift your chest.
Pull
Press as though spreading the floor apart and extend your hips and knees.
Lockout
Once the bar passes your knees, bring your hips beneath the bar and stand tall.
Return
Push your hips back, open your knees to the sides and lower the bar to the floor under control.

Key technique points

Set symmetrical band assistance.
Keep your arms inside your legs.
Open your knees in the direction of your feet.
Do not lift the outer edges of your feet.
Account for decreasing assistance at the top.
Keep the bar close to your legs.

Common mistakes

Excessively wide feet

Do not choose a stance that prevents bringing your hips close to the bar.

Knees collapsing inward

Do not let your knees fall onto your arms during the pull.

Bands pulling sideways

Do not use an anchor that takes the bar away from the centerline.

Hips shooting up

Do not raise your hips before your torso rises.

Locking out through the lower back

Do not lean backward and arch your spine at the top.

Uncontrolled descent

Do not release the bar toward the floor as assistance increases.

Frequently asked questions