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Sumo Deadlift High Pull

Explosive wide-stance barbell pull in which forceful hip and knee extension drives the bar upward before the elbows rise.

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Sumo Deadlift High Pull demonstration

Exercise overview

Training details

Full BodyGlutesHamstringsQuadricepsUpper BackTraps NeckShouldersCore

Equipment

Barbell

Sets × reps

4 × 6

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Stand with your feet wider than shoulder-width apart, toes pointing slightly outwards.
  2. 02Grip the barbell with both hands, palms facing you.
  3. 03Bend at the knees and hips to lower your torso down to grasp the bar.
  4. 04Engage your core and lift the bar by pushing through your heels.
  5. 05As you lift, pull the bar up towards your chin, leading with your elbows.
  6. 06Lower the bar back to the starting position in a controlled manner.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSumo DeadliftRelated variationKettlebell Sumo Deadlift High PullRelated variationSmith Machine Sumo DeadliftRelated variationDumbbell Sumo DeadliftRelated variationReverse-Band Barbell Sumo DeadliftRelated variationBarbell Deadlift Sumo Block Pull

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBarbell Hang SnatchComparable substituteGlute BridgeComparable substituteDual Kettlebell Sumo DeadliftComparable substituteBarbell Good MorningComparable substituteDeficit Deadlift

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