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Barbell Banded Sumo Deadlift

Barbell Banded Sumo Deadlift

The Barbell Banded Sumo Deadlift is a compound exercise that targets multiple muscle groups, including the glutes, hamstrings, quads, and lower back. This exercise is a variation of the traditional deadlift, where a barbell is lifted while standing with a wide stance and hands gripping the bar inside the knees. The addition of resistance bands wrapped around the barbell provides an extra challenge throughout the movement. One of the key advantages of the Barbell Banded Sumo Deadlift is that it places less stress on the lower back compared to the conventional deadlift. This is because the wider stance and hand placement enable a more upright torso position, reducing the strain on the lumbar spine. This exercise helps improve overall strength, power, and stability in the lower body, making it particularly beneficial for athletes, powerlifters, and those looking to enhance their functional fitness. By incorporating resistance bands, the Barbell Banded Sumo Deadlift also introduces variable resistance throughout the lift. This means that as you reach the top of the movement, where you are typically strongest, the bands stretch further, increasing the resistance and making the exercise more challenging. This helps to improve strength and explosiveness through the entire range of motion. Remember to start with a suitable weight and gradually increase as you build strength and confidence. As with any exercise, proper form and technique are crucial to prevent injury, so it is essential to maintain a neutral spine throughout the lift and engage the core muscles for stability. Whether you are performing this exercise at home or in the gym, the Barbell Banded Sumo Deadlift is a fantastic addition to any strength training routine, promoting muscle development, overall fitness, and functional movement.


  • Begin by setting up a barbell on the floor with the desired amount of weight added to the plates.
  • Place a resistance band around the barbell, anchoring the other end of the band to a sturdy object or wrapping it around a stationary post.
  • Stand with your feet shoulder-width apart and position yourself close to the barbell with your toes pointing slightly outward.
  • Bend down and grasp the barbell with an overhand grip, making sure your hands are shoulder-width apart.
  • Lower your hips while keeping your chest up and your back straight, maintaining a neutral spine.
  • Engage your core, glutes, and hamstrings as you begin to lift the barbell off the ground, extending your hips and knees simultaneously.
  • As you lift, focus on pushing your feet against the floor and driving your hips forward, maintaining proper form throughout the movement.
  • Once you reach a standing position with your hips and knees fully extended, reverse the movement and lower the barbell back down to the starting position.
  • Repeat for the desired number of repetitions, keeping in mind to maintain proper form and control throughout the exercise.

Tips & Tricks

  • Focus on maintaining a neutral spine throughout the movement for proper form and to avoid injury.
  • Engage your glutes and hamstrings by driving your hips forward at the top of the movement.
  • Use a hip-width stance with your toes slightly pointing outwards to target the inner thighs.
  • Wrap resistance bands around the barbell to add extra tension and challenge your muscles.
  • Keep your core braced and maintain a strong grip on the barbell to ensure stability and control.
  • Control the descent of the barbell to engage your muscles and prevent momentum.
  • Gradually increase the weight as you progress to continually challenge your strength.
  • Listen to your body and take rest days if needed to facilitate recovery and muscle growth.
  • Fuel your body with balanced nutrition to optimize performance and support muscle recovery.
  • Consider working with a fitness professional to ensure proper form and personalized guidance.

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