Barbell Banded Sumo Deadlift Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Adductor Magnus, Erector Spinae, Quadriceps
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7.2
- Alternate Names
- Banded Sumo Deadlift
Visualised Target Muscle Groups
Front
Back
How to: Barbell Banded Sumo Deadlift
- Stand with your feet wider than shoulder-width apart with the barbell centered over your feet.
- Bend your knees and lower your hips to grab the bar with both hands just inside your knees.
- Keep your chest up and back flat as you lift the bar by extending your hips and knees simultaneously.
- Keep the bar close to your body as you lift it upwards.
- At the top of the movement, squeeze your glutes and hold for a moment before lowering the bar back to the ground.
Common Mistakes
- Allowing the back to round during the lift.
- Not engaging the core, which can lead to injury.
- Incorrect foot placement, causing an imbalance.
Modifications
- Use lighter weights or resistance bands to reduce intensity.
- Perform the lift from a seated or elevated position for added support.
Tips
- Maintain a flat back throughout the lift.
- Push through your heels to engage your posterior chain.
- Use a resistance band in addition to the barbell for added tension.
Barbell Banded Sumo Deadlift Alternatives
Tags
deadlift
hips
strength
glutes
fitness
weight training
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