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Banded Sumo Deadlift

Advanced

Equipment

Hamstrings

Adductors

Calves

Forearms

Glutes

Lats

Lower Back

Quads

Traps

Upper Back

Equipment

Barbell

Exercise Type

Strength

Mechanics

Compound

Force Type

Hinge (Bilateral)

The Banded Sumo Deadlift is a powerful deadlift variation that challenges the posterior chain using a wide stance and banded resistance. The sumo stance targets the glutes and inner thighs more heavily, while bands create increasing tension as you rise—making lockout strength a priority.

Key Benefits:

Builds hamstring, glute, lower back, and trap strength
Improves hip mobility and external rotation
Reinforces lockout with banded accommodating resistance
Teaches proper bar path and lat engagement
Supports stronger quads and inner thigh activation

Load the bar with plates and loop a resistance band under your feet, securing each end to the bar sleeves.
Stand on the band with your feet wide (just outside the plates, or based on hip structure).
Position the bar over your midfoot and hinge forward while maintaining a tall spine.
Grab the bar with a double overhand grip, shoulder-width apart.
Inhale, pull on the bar slightly and drop the hips into position—"pull the slack out".
Engage the lats (like squeezing oranges in your armpits) and ensure armpits are over the bar.
Drive through your entire foot and push the floor away as you extend hips and knees.
Lock the hips at the top, then reverse by pushing the hips back to return the bar to the floor.
Reset and repeat for the desired number of repetitions.

Experiment with stance width to find what feels powerful and comfortable for your hips.
“Wedge” your hips into the bar to reduce range and increase efficiency.
Engage the lats to keep the bar close—use cues like “crush oranges” or “back pockets”.
Keep chest proud by maintaining lat tension rather than over-cuing “chest up”.
Drive knees out over the toes—spread the floor to recruit glutes and stabilize knees.
Maintain armpits over the bar and bar over midfoot for linear movement.
Test neck position (neutral vs. slight extension) based on your spinal tendencies.
Aim for vertical shins—depending on your leverages, this may require adjustments.
Don't retract scapula—this increases range of motion unnecessarily.
Always wrap thumbs—false grip isn't safe under heavy load.
Shin contact is less likely with proper wedge and lat engagement.
Drive through all three foot contact points: big toe, little toe, heel.
Lock out the elbows and don’t bend them during the lift to protect your biceps.
For singles, dropping the bar is fine; for reps, lower with control to protect erectors.

💪 The Banded Sumo Deadlift is a potent builder of hip-driven strength, technique, and bar control. A must-try for lifters looking to dial in their sumo deadlift form and force. 🔥

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