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Sumo Deadlift to High Pull

Sumo Deadlift to High Pull
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Adductors, Biceps, Calves, Glutes, Hamstrings, Quads, Shoulders, Upper Back

Workout Type


Gym Gear


Fitness Level




Power Move


Target Muscles: Traps

Sumo Deadlift to High Pull Overview

Sumo High Pull is a high variation; an exercise practiced to focus on the muscles of the traps and shoulders. In addition, it's a combination of a deadlift with an upright row. It targets the upper back and hamstrings.

This workout is based on explosive movements, and traps respond well to such movements, which in return help in muscle growth.

How to Do It?

  • Add weights to the barbell and set it in front of you on the ground.
  • Now stand by keeping your shins at a distance of 2 to 3 inches away from the barbell.
  • Bend your knees, go down, and hold the barbell in the middle by keeping a space of 6 inches between your hands.
  • Keep your feet 4 to 6 inches wider than your shoulders width apart.
  • Now pull up the barbell by standing straight and holding it near your chin with the elbows pointed out.
  • Lower the barbell to the hips, reverse the movement, push the hips back and hinge forward.
  • Place the barbell on the floor, rest and repeat the reps as necessary.

Sumo Deadlift to High Pull Tips

  • The distance between legs ranges from individual to individual. Instead of wasting time calculating the stance width, check what feels good on your hips, giving you more power.
  • The sumo pull is slightly different as it focuses on wedging your hips into the bar and getting them closer.
  • Prevent the bars from drifting away by focusing on your lats. Squeeze the lats, keep the bars in a close position and allow them to travel in a straight way.
  • The hips should be lower than the shoulders, allowing the knees to track over the floor. You can spread your feet apart to activate your glute muscles and balance your knee joints.
  • Now comes the neck position. You can work in a neutral and slightly up position and choose the one that suits your body.
  • Your toe angle will depend on the hip anatomy. So, adjust it accordingly.
  • Make sure you hold the bars tightly. Hold it tightly as if trying to leave your fingerprints on it.
  • Ensure your armpits are in the correct position so the bar can travel vertically. This way, the shins will become vertical and move off the way as your knees extend.
  • Do not put the entire weight on the heels; instead, focus on driving through the whole foot. Your target should be 3 points, i-e, heel, big toe and little toe.

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