Sumo Deadlift High Pull
The sumo deadlift high pull is a compound exercise that combines elements of the deadlift and upright row, targeting the posterior chain, shoulders, and upper back.
Movement
The sumo deadlift high pull begins with the lifter assuming a wide stance and gripping the barbell with hands placed outside the knees. The lifter performs a deadlift by driving through the legs and hips, then explosively pulls the barbell upward while shrugging the shoulders and pulling the elbows high.
Purpose
The sumo deadlift high pull develops explosive power, strength, and coordination, while also targeting the posterior chain, shoulders, and upper back muscles.
Benefits
- Builds explosive power and speed
- Targets the posterior chain muscles (hamstrings, glutes, lower back)
- Engages the shoulders, upper back, and traps
Common Usage
Sumo deadlift high pulls are commonly used in weightlifting, CrossFit, and functional fitness workouts to develop overall strength and power.
Muscle Groups Worked
Primary Muscle Groups
- Hamstrings
- Glutes
- Traps
Secondary Muscle Groups
- Quadriceps
- Lower Back
- Shoulders
The sumo deadlift high pull primarily targets the hamstrings, glutes, and traps, with secondary involvement of the quadriceps, lower back, and shoulders.
How To Do A Sumo Deadlift High Pull
Master the sumo deadlift high pull with this step-by-step guide, focusing on technique, timing, and fluidity of movement.
Setup
Stand with feet wider than shoulder-width apart and toes pointed slightly outward. Grip the barbell with hands placed outside the knees, using an overhand grip.Deadlift
Initiate the movement by driving through the legs and hips, keeping the chest up and back flat. Extend the hips and knees to lift the barbell off the ground to mid-thigh level.Pull
Explosively pull the barbell upward by shrugging the shoulders and pulling the elbows high, keeping the barbell close to the body. Aim to bring the barbell to chest level or slightly below.Lower
Lower the barbell back to the starting position under control, bending at the hips and knees to return the barbell to the floor. Reset and prepare for the next repetition.
Tips
- Maintain a wide stance throughout the movement to allow for proper hip and knee alignment and to engage the glutes and hamstrings.
- Focus on explosive power from the legs and hips to initiate the upward pull, using the momentum to assist with pulling the elbows high.
- Keep the barbell close to the body throughout the movement to minimize stress on the lower back and maximize power transfer.
Common Mistakes
- Rounding the lower back or allowing the shoulders to collapse forward during the pull, which can increase the risk of injury and reduce power output. Maintain a flat back and upright posture throughout the movement.
- Using excessive arm pull instead of relying on explosive leg drive, which can limit power production and disrupt the fluidity of the lift. Emphasize driving through the legs and hips to initiate the upward pull.
- Neglecting to fully extend the hips and knees at the top of the deadlift, which reduces the range of motion and limits muscle activation. Focus on fully extending the body to maximize power transfer.
ScalingOptions
- Start with lighter weights or perform sumo deadlift high pull variations (e.g., dumbbell sumo deadlift high pull) to focus on technique and explosive power before progressing to heavier loads.
- Break down the sumo deadlift high pull into separate components (e.g., deadlift, high pull) to target specific phases of the lift and address areas of weakness.
- Use tempo training or pause repetitions to improve control and stability in the deadlift and high pull phases, focusing on maintaining tension throughout the movement.
Safety Tips
- Perform a thorough warm-up to prepare the muscles and joints for the demands of the sumo deadlift high pull.
- Use proper lifting technique and maintain control throughout the movement to minimize the risk of injury.
- Listen to your body and avoid pushing through pain or discomfort, especially in the lower back, shoulders, or wrists. Stop immediately if you experience any sharp or shooting pain.
- Work with a qualified coach or experienced trainer to receive personalized feedback and guidance on form, technique, and programming for sumo deadlift high pulls.
Explosive Power Circuit
Build explosive power and strength with this circuit featuring sumo deadlift high pulls.
Equipment you will need
- Barbell
- Weight Plates
Steps
- Perform 4 sets of 8-10 reps of sumo deadlift high pulls at 60-70% of your one-rep max (1RM), focusing on explosive power and proper technique.
- Superset sumo deadlift high pulls with box jumps or kettlebell swings, aiming for 4 sets of 10-12 reps of each exercise. Rest 60-90 seconds between sets.
- Finish the circuit with 3 sets of 12-15 reps of medicine ball slams to further enhance explosive power and conditioning.