Sumo Deadlift High Pull

An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.

Exercise Details

Level: Intermediate
Body Area: lower
Type: pull
Mechanics: Compound

Required Equipment

Target Muscle Groups

Primary

Hamstrings

Secondary

Shoulders

Setup

Stand with feet wider than shoulder-width, toes pointed out. Grip the bar with a narrow pronated grip inside your knees. Hinge at the hips.

Instructions

1. Drive explosively through your legs to stand up.
2. As the bar passes your waist, pull it toward your chin.
3. Lead with your elbows, keeping them higher than the bar.
4. Lower the bar with control.
5. Maintain a neutral spine.

Common Mistakes

1. Rounding the back.
2. Pulling with the arms too early.
3. Shrugging the shoulders at the start.

Alternative Exercises

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upright Shoulder External Rotation

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A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Toe Touch Sit

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A core exercise targeting the rectus abdominis and hip flexors. It improves abdominal strength and hamstring flexibility.

Sumo Deadlift

Intermediate / Barbell / Hamstrings / hinge

A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.

Smith Upright Row

Beginner / Smith Machine / Shoulders / pull

A compound movement for the deltoids and upper traps. The Smith machine ensures a consistent vertical path close to the body for better shoulder isolation.

Sideways Lifts Vertical Turn

Intermediate / Bodyweight-only / Shoulders / core

A dynamic core and shoulder move. The vertical turn adds a rotational challenge that improves functional core integration and shoulder control.

Shoulder Tap

Beginner / Bodyweight-only / Shoulders / isolation

A high-intensity plank variation for core stability. It targets the transverse abdominis while improving shoulder and scapular stability.

Seated Lateral Raise

Beginner / Dumbbells / Shoulders / isolation

A shoulder isolation exercise targeting the medial deltoids. The seated position eliminates leg drive and momentum, ensuring the shoulders handle the full load.

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