Banded Sumo Deadlift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Adductors, Calves, Forearms, Glutes, Lats, Lower Back, Quads, Traps, Upper Back
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Banded Sumo Deadlift is a lower-body exercise that primarily targets the hamstrings while also engaging multiple muscle groups. By using a barbell and resistance bands, the exercise works the adductors, calves, forearms, glutes, lats, lower back, quads, traps, and upper back. The wide stance in the sumo position allows for greater hip activation and recruits muscles in both the legs and upper body. The added resistance from the bands increases the intensity of the lift, enhancing the overall muscle recruitment and making it an effective movement for building strength and power.
How to Perform
Begin by loading the barbell with the appropriate plates, then attach a resistance band to one side of the bar and stretch it across to the other end.
Stand on the band with your feet placed shoulder-width apart, ensuring the barbell is positioned directly over your shoelaces. Take a wide stance, which will vary depending on your hip structure and limb length.
Push your hips back and hinge at the waist until your torso is nearly parallel to the floor, engaging your hamstrings and glutes.
Reach down to grasp the bar with a double overhand grip, keeping your hands at shoulder-width apart.
Inhale deeply, then slightly lift the bar by pulling upward while your hips drop downward, creating a seesaw motion. This action, often referred to as "pulling the slack out of the bar," ensures proper tension.
As your hips drop, engage your lats by imagining you're trying to squeeze something (like oranges) in your armpits, ensuring your armpits are directly over the bar.
Drive through your entire foot, focusing on pushing the floor away as you begin to stand up. Maintain a strong core and ensure that the bar travels in a straight line as you extend your knees and hips.
Once you reach the top and your hips are fully locked out, reverse the movement by pushing your hips back and hinging forward, keeping your back neutral.
Lower the bar back to the floor with control, reset your position, and repeat the movement for the desired number of repetitions.
Tips
The width of your stance in the sumo deadlift will vary based on your body structure. Instead of trying to find the perfect stance, experiment to see what feels most comfortable for your hips while allowing you to generate the most power. Some people will find a moderately wide stance works best, while others may prefer their toes to be almost touching the plates.
Unlike the conventional deadlift, the sumo deadlift focuses on positioning your hips as close as possible to the bar. The goal is to wedge your hips into the bar, maximizing leverage.
To keep the bar close to your body during the lift, engage your lats. This helps the bar move in a straight line. Visualize squeezing something between your armpits or imagine pulling a straight bar down to activate your lats.
Keep your hips lower than your shoulders. Ideally, you should be able to see the logo on your shirt before initiating the lift, which cues the chest to stay up. Once your lats are engaged, the chest-up position will naturally follow.
Your knees should track over your feet during the lift. If you struggle with this, try "spreading the floor" by pushing your feet outward while pushing down into the ground. This will help activate your glutes and stabilize the knee joint.
Always keep the crease of your armpits over the bar and maintain a midfoot position to ensure the bar travels in a straight line.
Neck position varies based on individual preference. Some lifters find it best to keep their chin tucked, while others prefer to look slightly up. Test both positions to see which suits your body and movement style. For those with a more extended spine, tucking the chin may help maintain a neutral neck position, while a slight upward gaze may benefit those who tend to be more flexion-dominant.
Focus on maintaining a vertical shin position, though this may vary depending on your limb length and spinal alignment. More experienced lifters may not need to emphasize the "pull the slack out of the bar" cue as much, but it's crucial for beginners to understand.
Experiment with your toe angle to find what feels best for your hips, whether slightly turned in, out, or neutral. Your hip anatomy will determine the most effective foot placement.
Avoid retracting your shoulder blades, as it can reduce arm length and increase the range of motion, making the lift more difficult.
Always grip the bar with your thumb wrapped around it, avoiding a false grip. Squeeze the bar tightly as if trying to leave an imprint of your fingerprints on it.
While scraping the shins isn’t mandatory, it may happen more often in the sumo deadlift. If your armpits are positioned correctly, the bar should move vertically, and your shins will naturally clear the bar as you extend your knees.
Focus on driving through your entire foot (big toe, little toe, and heel) to ensure you effectively recruit your quads and prevent a slow start off the floor. Avoid shifting all your weight onto your heels.
Keep your elbows locked out throughout the lift. While you don’t need to actively flex your triceps, ensure that your elbows stay neutral to reduce the risk of injury, especially a bicep tear during heavy lifts.
For single reps, it's easier to drop the bar from lockout (if allowed) since there is less eccentric load on your spinal erectors. However, when performing multiple reps, focus on lowering the bar with control to prevent excessive fatigue in the lower back.
How Not to Perform
Avoid Overextending the Knees
Do not let your knees lock out too early in the lift. This can put unnecessary strain on your joints and reduce the activation of the target muscles, such as the hamstrings and glutes. Focus on driving through the hips while keeping a slight bend in the knees until the bar reaches the top.
Don’t Use Momentum
Do not jerk or swing the bar. This will waste energy and reduce the effectiveness of the lift. Focus on controlled movements, particularly when lifting and lowering the bar. Engaging the lats and core will help keep the bar on a straight path and prevent momentum from taking over.
Avoid Rounding the Back
Never round your lower back during the lift. This puts your spine at risk of injury. Always maintain a neutral spine by keeping your chest up and your back straight. Engage your lats to keep your upper back tight, ensuring the bar stays close to your body.
Don’t Let the Bar Drift Away from Your Body
Ensure the bar stays close to your body during the entire movement. Letting it drift away reduces the efficiency of the lift and increases the risk of strain on your lower back. Keep your lats engaged, and imagine pulling the bar in a straight line, close to your shins and thighs.
Avoid Over-Gripping the Bar
While it's important to grip the bar tightly, avoid over-gripping to the point where your forearms or hands tire too quickly. This can waste energy and cause unnecessary tension in your arms. Focus on maintaining a strong but relaxed grip.
Don’t Push Through Only the Heels
Focusing only on the heels can cause you to neglect the activation of the quads, leading to slower starts. Instead, push through the entire foot—big toe, little toe, and heel—to ensure proper muscle activation throughout the lift and prevent wasting energy.
Avoid Looking Down or Up Too Much
Don’t drop your head or excessively look up. This can throw off your neck and spinal alignment. Maintain a neutral neck position by aligning your head with your spine, or look slightly forward, depending on what feels most natural for your body.
Don’t Allow the Knees to Collapse Inward
Ensure that your knees are tracking outward and aligned with your toes. Letting them cave inward can lead to joint strain and reduce the effectiveness of the lift. Focus on spreading the floor apart by pushing your feet outward to stabilize your knees.
Avoid Retracting the Shoulder Blades
Don’t excessively retract your shoulder blades or squeeze them together. This shortens your arms and increases the range of motion unnecessarily. Instead, focus on engaging the lats without over-retracting the scapula to maintain an efficient and safe lift.
Don’t Drop the Bar Too Quickly
While dropping the bar after a single repetition may be easier, avoid doing so with multiple reps. Letting the bar fall uncontrollably can strain your lower back and disrupt your form. Lower the bar slowly and under control to prevent injury and maintain focus on the target muscles.
Avoid Rushing the Setup
Don’t rush into the lift without properly setting up. Ensure that your stance, grip, and body position are correct before beginning the movement. A rushed setup can lead to improper form, inefficient muscle engagement, and potential injury.
Don’t Use a False Grip
Avoid using a false grip (thumbs not wrapped around the bar), as this reduces grip stability and increases the risk of the bar slipping. Always wrap your thumbs around the bar for a secure and controlled grip throughout the lift.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
