The barbell banded sumo deadlift targets your posterior chain, including the glutes, hamstrings, and lower back. This variation incorporates bands to increase resistance at the top of the lift.
- Stand with your feet wider than shoulder-width apart, toes pointed slightly outward.
- Place a barbell on the floor in front of you and set bands around the bar.
- Squat down, grip the bar with both hands, and keep your back straight.
- Engage your core and push through your heels to lift the bar while extending your hips and knees.
- At the top, squeeze your glutes before lowering the bar back to the ground.
How to perform the Barbell Banded Sumo Deadlift
- Set up. Set up in a stable, balanced starting position appropriate for the Barbell Banded Sumo Deadlift using your barbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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