Sumo Deadlift High Pull

Sumo Deadlift High Pull

The Sumo Deadlift High Pull is a compound exercise that targets multiple muscles in your body, making it a highly effective and efficient movement. This exercise combines elements of both a deadlift and an upright row, providing a full-body workout while primarily focusing on your lower body, upper back, and shoulders. To perform the Sumo Deadlift High Pull, you start by standing with your feet wider than shoulder-width apart and your toes pointing outwards at a slight angle. Grab a barbell (or any weighted object) with an overhand grip, making sure your hands are positioned wider than your shoulders. Bend your knees, keeping your back straight and your core engaged, and lower the barbell towards the ground. As you begin to straighten your legs and lift the barbell, pull it towards your chin or upper chest, driving your elbows up and out to the sides. Remember to keep your core tight, exhale as you pull the weight up, and maintain proper form throughout the movement. Lower the barbell back down to the starting position with control, and repeat the exercise for the desired number of repetitions. The Sumo Deadlift High Pull is an excellent exercise for building overall strength and power. It targets your glutes, hamstrings, quadriceps, and calves, helping to improve your lower body strength and stability. Additionally, it activates your upper back and shoulders, promoting better posture and muscular development in these areas. Incorporating the Sumo Deadlift High Pull into your workout routine can be beneficial for athletes involved in sports that require explosive movements, such as basketball, soccer, or martial arts. It can also be a valuable addition to any strength or muscle-building program, as it engages multiple muscle groups simultaneously, maximizing the effectiveness of your workouts. Remember to start with lighter weights and focus on mastering the proper technique before progressing to heavier loads. If you have any existing injuries or conditions, it's essential to consult with a professional fitness trainer or healthcare provider before attempting this exercise. Incorporate the Sumo Deadlift High Pull into your training regimen, and experience the benefits of this dynamic and functional movement.


  • Start with your feet slightly wider than shoulder-width apart, toes turned out slightly.
  • Bend your knees and hinge at the hips, lowering your torso to the ground while keeping your back flat.
  • Take hold of the barbell with an overhand grip, hands placed just outside your thighs.
  • Engage your core and drive through your heels to extend your knees and hips, lifting the barbell up towards your chin.
  • As you lift, pull your elbows high and wide, keeping them above your forearms.
  • At the top of the movement, your elbows should be higher than your hands and the barbell should be close to your chin.
  • Lower the barbell back down in a controlled manner, returning to the starting position.
  • Repeat for the desired number of reps.

Tips & Tricks

  • Maintain proper form throughout the exercise to prevent injury and maximize results.
  • Engage your core muscles by bracing them as you lift, this will help to stabilize your body.
  • Focus on driving the movement from your hips and legs, rather than relying solely on your arms.
  • To ensure a full range of motion, make sure to fully extend your hips and knees at the top of the movement.
  • Gradually increase the weight used as you become stronger and more comfortable with the exercise.
  • Incorporate variations such as single-arm or single-leg sumo deadlift high pulls to challenge different muscle groups.
  • Include this exercise in a well-rounded workout routine that targets all major muscle groups.
  • Allow yourself enough recovery time between sets to prevent overexertion and reduce the risk of injury.
  • Listen to your body and adjust the intensity and weight accordingly to avoid overtraining.
  • Coordinate your breathing by exhaling during the upward phase and inhaling on the downward phase.


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