Sumo Deadlift with Bands

Sumo Deadlift with Bands is a strength – wide-stance pull against bands anchored below 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 adductors, Forearm muscles, Gluteus maximus, Erector spinae, Rhomboids, Middle trapezius, Quadriceps, Trapezius
Exercise type: Strength – wide-stance pull against bands anchored below

Exercise technique

Bands
Loop short bands around the bar and secure them beneath the rear halves of your feet.
Stance
Open your feet to a comfortable width and point your toes outward in line with your knees.
Grip
Place your hands between your legs beneath your shoulders.
Prepare
Lower your hips and open your knees sideways while keeping your back long.
Pull
Press as if spreading the floor apart and raise the bar close to your legs.
Top
Meet the increasing resistance as the bands stretch by extending your hips and knees.
Lower
Control the downward band pull and slowly return the bar to the ground.

Key technique points

Secure the bands beneath your feet.
Open your knees toward your toes.
Keep your arms long.
Keep the bar close to your torso.
Choose a load suited to top-end resistance.
Do not release the descent.

Common mistakes

Band slipping

Do not leave the band unsecured beneath the outer foot edge.

Excessively wide stance

Do not use an angle where you cannot align your hips and knees.

Knees closing

Do not let your knees fall over your hands at liftoff.

Locking through the lower back at the top

Do not continue hip extension by leaning backward.

Asymmetric bands

Do not create different tension on one side.

Bent elbows

Do not curl the bar upward with your arms.

Frequently asked questions