Sumo Deadlift High Pull

Technique

The sumo deadlift high pull combines a wide-stance deadlift with an explosive upright pull, taking a barbell from the floor to chin height in one fluid movement. The legs and hips create the power while the traps and shoulders finish the pull with the elbows leading high and outside the hands. Start with a close grip inside the legs, drive hard through the floor, extend the hips and shrug, then pull the elbows up and lower the bar back down in reverse order.

Steps

1. Stand in a wide sumo stance with toes turned out and grip the bar close together inside the legs
2. Hinge down with a flat back and the chest up, arms straight
3. Drive through the feet and extend the hips explosively, keeping the bar close
4. As the hips open, shrug and pull the elbows up high until the bar reaches chin height
5. Lower the bar under control to the hips, then to the floor, and repeat

Common mistakes

• Pulling with the arms before the legs and hips have finished driving
• Letting the bar swing away from the body
• Dropping the elbows below the hands at the top

Variations

• Kettlebell sumo deadlift high pull with one bell
• Sumo deadlift high pull from the hang position above the knees
• Dumbbell high pull for a lighter, more shoulder-friendly option

FAQ