Strength Training · Functional Fitness · Conditioning
Sumo Deadlift High Pull
The sumo deadlift high pull combines a wide-stance barbell lift with an explosive pull toward your chest. It trains leg and hip power while working your upper back and shoulders.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet wider than shoulder width, toes turned slightly outward, and the bar over your midfoot.
- Lower your hips toward the bar by bending your hips and knees.
- Grasp the bar inside your knees with an overhand grip, leaving space between your hands.
- Drive through the floor to stand explosively, keeping your arms straight until your hips and knees finish extending.
- Guide the bar toward your lower chest with your elbows moving upward and outward, using momentum from your leg drive.
- Lower the bar under control to your thighs.
- Return the bar to the floor by bending your hips and knees.
Form cues
- Brace your trunk before each pull.
- Keep your knees tracking over your toes.
- Shrug as your legs finish driving.
Common mistakes
- Swinging the bar forwardKeep the bar close enough to skim your shirt rather than letting it arc away from you.
- Leaning back at the topFinish with your ribs stacked over your pelvis instead of arching your lower back.
- Chasing extra heightStop the upward pull before your elbows rise above shoulder level, even if the bar finishes below your chest.
Safety
The fast, narrow-grip pull can strain your shoulders or wrists if you force the top position. Excessive load or an uncontrolled return can also strain your lower back.
- Practice the timing with a light training bar before adding weight.
- Secure plates with collars and keep the area around you clear.
- End the set when the pull slows noticeably or you cannot control the lowering.
- Use a pain-free pulling height rather than forcing your shoulders or wrists into position.
If you have shoulder, wrist, or lower-back symptoms, use a lighter, shorter pull or seek guidance from a physiotherapist before attempting the full movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
Sets and reps
- Sets
- 2–3
- Target
- 5–8 reps
- Rest
- 1 min 30 sec
Use a load that lets every repetition stay fast and controlled rather than grinding through fatigue.