Sumo Deadlift High Pull
Sumo Deadlift High Pull is a compound exercise that strengthens your entire body. It especially targets the hamstrings, gluteals, and back, all of which can increase muscle hypertrophy and strength.
INTERMEDIATE
Sumo Deadlift
Sumo Deadlift builds strength in the posterior chain, which includes the back, glutes, and hamstrings, while also activating the quadriceps and adductor muscles.
Demonstration Video
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Target Muscles
Instructions
- Place your feet about twice shoulder-width apart; your toes pointed at an angle and a barbell in your feet curled against your shins. Without rounding your lower back, bend your knees and hold the bar with both hands.
- In one motion, press through your heels, push your hips forward and lift yourself up as quickly as possible. Pause, then reverse the movement by pushing your hips back and returning to the starting position.
Tips
- Do not round your lower back at any time during the pull.
- Don't let the bar swing away from your body. Keep it close.
- Be sure to achieve full lock as you stand up, squeezing your buttocks.
Alternative Exercises
Dumbbell Sumo Deadlifts
A wide-stance deadlift variation using dumbbells to emphasize the inner thighs, glutes, and hamstrings while improving hip mobility, lower-body strength, and upright pulling mechanics.
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