Sumo Deadlift With Added Resistance Bands

Differentiation: Mechanics

This variation of a deadlift is unique. Here is how: you use a sumo stance - placing your legs farther than shoulder-width apart. This stance works the inner portion of your quadriceps. You also attach looped-type resistance bands to the ends of the bar. You anchor a band under each foot. As you lift the Olympic bar upward and make the bands thinner and longer,| the amount of resistance your inner quadriceps feel increases.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) Obtain elastic exercise bands (the kind without handles).

3) Loop the exercise band around each end of the Olympic bar.

4) ...and loop the other ends around each foot.

5) Stand with your ankles touching the bar - feet just wider than shoulder-width apart.

6) Squat down from the hips

7) Grasp the bar, using an overhand grip.

8) ...with your hands slightly less than shoulder-width apart.

9) Assume a slight and natural arch in your lower back.

10) Your knees and legs should be wide apart.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping tight core muscles, exhale while you flex your quads while driving your heels into the floor to power the bar upwards.

3) ...until your legs are almost completely straight.

4) Lean back to lock-out the movement.

5) Hold this position for a count of one second.

6) Finally, inhale while you lower the bar to the starting position using a controlled movement.

7) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep the bar close to your body.

Keep your head up and your face forward as you lift.

Keep your arms straight.

To avoid injury when performing this exercise, keep your knees aligned and do not allow them to flare outward.

Keep the bar close to your body as you pull up.

Your weight should be on your heels and hips.

Keep your back flat and not rounded. Remember, as soon as your back starts to round and you are unable to keep a flat back the exercise is done.

Gear Advice

To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home.. We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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