Sumo Deadlift High Pull

Expert Advice

Keep your back straight and drive through your heels to protect your lower back and effectively engage your posterior chain.

How-to-do Steps

Stand with your feet wider than shoulder-width apart, toes pointing out, and grip a barbell with hands inside your legs.
Bend at the hips and knees, lowering the barbell to just above the ground.
Explosively stand up by extending your hips and knees.
As you stand, pull the barbell up to your chin, leading with your elbows.
Lower the barbell back down in a controlled manner to the starting position.
Repeat for the desired number of repetitions.

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Muscles Worked

Sumo Deadlift High Pull primarily targets the Shoulders, Glutes, Quads, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.

Primary

Shoulders28%

Glutes20%

Quads20%

Secondary

Biceps8%

Forearms8%

Calves8%

Traps8%

Equipment

Barbell

Exercise Type

Strength

Sets & Reps Guidance

Beginner2 x 10-12

Intermediate3 x 8-10

Advanced4 x 6-8

Frequently Asked Questions

What muscles does Sumo Deadlift High Pull work?

Sumo Deadlift High Pull primarily targets the Shoulders, Glutes, Quads. Secondary muscles involved include Biceps, Forearms, Calves, Traps. It is classified as a Strength exercise performed with Barbell.

How many sets and reps should I do for Sumo Deadlift High Pull?

For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.

Is Sumo Deadlift High Pull suitable for beginners?

Sumo Deadlift High Pull is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.