The sumo deadlift high pull is an explosive exercise that requires much power for proper execution, especially in the posterior chain area. This workout begins with a deadlift but with a twist—using a narrow and a wide posture. To complete the exercise, you’ll need a barbell, kettlebell or a medicine ball with the former being the most popular choice.
This exercise helps to build muscular strength and improves your ability to complete the pull exercise. The steps in performing the sumo deadlift high pull is very similar to the deadlift except you use a sumo stance and a restricted grip. The sumo stance refers to having the feet wide apart—really wide as long as the knees do not cave inward. The grip is done toward the barbell, different from the deadlift. Your hands should be at the middle of the bar to give you flexibility to pull the barbell directly under your chin. Everything else is done like the deadlift.
To complete the exercise, start with a wide sumo stance and reach for the barbell with your hands at the middle. Arch your back and keep it straight throughout the exercise. Lift the barbell as in a deadlift and shrug with your arms, creating momentum on the barbell. Lift the barbell until it is under your chin. These steps equal one repetition, and the number of repetitions you should complete depends on what your body can handle.
Remember that your knees should be stable during each repetition because it is important in assisting you to elevate the barbell. When you lift the weight, your back should be arched and be kept tight to prevent any back injury. Take note that you should inhale deeply before lifting the bar and exhale as you release.
The sumo deadlift high pull primarily targets the abdominal muscles, hamstrings, gluteal muscles and shoulder blades. Muscles in the hips and back are also affected. This powerful workout builds muscle mass, strength and endurance in the affected muscles. It also tightens and gives shape to your abdomen, and keeps the glutes firm and tight. Your hips are stretched, preventing pain felt while bending the body and the muscles in the back are straightened, leading to a neutral, well-aligned spine.
It is recommended for beginners to complete six to eight repetitions in one set, while the advanced can try for eight to 12 repetitions in one set. Avoid overdoing it with the sumo deadlift high pull because it can be harmful, leading to strains and injuries. This workout requires great power upon execution, which means that if your body is tired you need to rest.
Here is an Instagram video that demonstrates how the sumo deadlift high pull works.
https://www.instagram.com/p/BIlfPWzDhkv/
https://www.amazon.com/F2C-Adjustable-Barbell-Portable-Dumbbell/dp/B018XDH17K
This product has an initial weight of 40 lbs and it can hold up to the maximum 390 lbs. The package includes a sturdy steel stand.
https://www.amazon.com/Empower-Adjustable-Kettlebell-comfort-adjustable/dp/B009HQNYII
This product is tailored with adjustable weights.
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This product is filled with sand, which is more effective in core buildup than a ball filled with air.
Here are some exercises to perform together with the sumo deadlift high pull:
Try these foods before a workout to boost energy and perform the exercise:
Below is a list of food to consume after the workout to refuel:
Here is a YouTube video that demonstrates how a sumo deadlift high pull is performed.
https://www.youtube.com/watch?v=jeH1J-v-jSk
Brooke Griffin is an entrepreneur and the author of “Skinny Suppers”, who indulges herself with a series of workouts to burn unwanted fats. She includes the sumo deadlift high pull with the use of a kettlebell as part of her workout.
Improvements include better body posture, increased muscle mass and better tone. Having a toned body means that you are losing body fat and excess weight leading to a healthy physically fit body after numerous executions of the sumo deadlift high pull.
