Reverse Band Sumo Deadlift

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Hamstrings (look at the image)

Accessory muscles

Quads, Lower Back

How to perform exercise

Установите штангу в силовой раме. Накиньте на концы грифа экспандеры и закрепите на верхней перекладине.
Встаньте рядом со штангой. Ноги расположены под грифом максимально широко, носки развернуты в стороны. Наклонитесь и возьмите гриф прямым средним хватом. Опустите плечи.
На вдохе выполните присед, сгибая колени и отводя таз назад. Ведите гриф близко к голеням. Немного прогнитесь в пояснице. Взгляд направлен вперёд. Отталкиваясь пятками и выпрямляя туловище, поднимите штангу.
Когда гриф поднимется выше колен, мощным движением потяните его вверх, выталкивая таз вперёд и сводя лопатки.

What muscles work?

If the correct technique is followed, the following muscle groups work: Hamstrings, and auxiliary muscles: Quads, Lower Back

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

You do not want to count by hand? Install the AtletIQ application!

Online workout diary
Remembers your working weight
Counts the load for you
Controls the rest time

Exercise substitutions

You can try replacing the exercise «Reverse Band Sumo Deadlift» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.

Reverse Band Sumo Deadlift Author: AtletIQ: on Reverse Band Sumo Deadlift — The benefits of exercise, how to properly perform and how many sets to do.. Rating: 5