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Instructions
- Stand with feet wider than shoulder-width apart, toes slightly pointed out.
- Grip the barbell with hands inside your knees, overhand grip.
- Keep chest up and back straight as you lift the bar explosively by extending hips and knees.
- As the bar reaches mid-thigh, pull it upwards towards chin by driving elbows high and outside.
- Lower the bar back to the starting position under control and repeat.
Technical Tips
- Keep your core braced throughout the movement.
- Do not round your back at any point.
- Ensure elbows remain higher than wrists during the pull.
- Drive through your heels to maintain balance and power.
Breathing Tips
- Inhale deeply before initiating the lift.
- Exhale forcefully as you extend and pull the bar up.
- Inhale as you lower the bar back to the ground under control.
Medical restrictions
- Lower back injuries
- Shoulder impingement
- Knee ligament injuries
- Herniated disc
What is the purpose of the sumo deadlift high pull?
The sumo deadlift high pull combines lower body and upper body power to build full-body strength, improve hip extension explosiveness, and enhance cardiovascular conditioning in functional and CrossFit training.
Is the sumo deadlift high pull safe for beginners?
The sumo deadlift high pull can be learned safely by beginners if coached properly to maintain a straight back, engage the core, and coordinate the pull effectively with appropriate load progression.
What muscles do sumo deadlift high pulls work?
Sumo deadlift high pulls primarily work the back, glutes, quadriceps, and shoulders, with secondary engagement of traps, lats, and forearms for stabilization and pulling power.
The sumo deadlift high pull is a compound barbell exercise combining the powerful lower body drive of the sumo deadlift with an upper body high pull, creating a dynamic full-body movement ideal for strength and power development. It begins with a wide stance deadlift to engage the glutes, quadriceps, and back extensors, followed by an explosive pull that targets the shoulders, traps, and upper back. Commonly used in CrossFit and functional strength programs, this exercise builds muscular endurance, coordination, and cardiovascular conditioning. It is also effective for enhancing hip extension power and upper body pulling strength, making it a preferred choice for athletes seeking both strength and metabolic conditioning benefits in a single movement pattern.