A sumo-style deadlift that finishes with an upright pull, performed explosively to load the shoulders and upper traps while using a wide stance.
How to do the Sumo Deadlift High Pull#
- Stand with a wide (sumo) stance and position the bar over midfoot; squat down and grab the bar with a shoulder-width grip between your legs.
- Brace your core and lift your chest so your torso is firm and your knees track over your toes.
- Push through your heels and midfoot to extend the hips and begin rising from the squat.
- As you come to full extension, pull the bar upward toward your chin by driving your elbows up and out while keeping the bar close to your body.
- Control the descent and return the bar to the start position between your feet before repeating.
Muscles worked#
- Primary: Glutes (Gluteus Maximus), Quads (Quadriceps Femoris), Traps (Trapezius)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Lower back (Erector Spinae), Side delts (Lateral Deltoid), Upper back (Rhomboids & Middle Trapezius), Biceps (Biceps Brachii)
Common mistakes#
- Rounding the lower back during the setup or lift.
- Pulling primarily with the arms instead of extending the hips.
- Letting the bar drift forward away from the midfoot.
- Allowing the heels to rise or shifting weight onto the toes.
