Sumo Deadlift High Pull

  • Area Served: Northern California
  • docs to perform:Guarav Abbi


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.

Sets and Repetitions

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.

Instagram Video

Here is an Instagram video that demonstrates how the sumo deadlift high pull works.

Related Amazon Product Links

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.

This product is tailored with adjustable weights.

This product is filled with sand, which is more effective in core buildup than a ball filled with air.

Related Movements

Here are some exercises to perform together with the sumo deadlift high pull:

  • Wall ball
  • Clean
  • Box jump
  • Burpee

Related Foods

Try these foods before a workout to boost energy and perform the exercise:

  • Whole wheat bread with peanut butter and banana
  • Whole wheat cereal or granola
  • Fresh fruits such as oranges and apples
  • Dried fruits such as raisins and cranberries

Below is a list of food to consume after the workout to refuel:

  • Protein bar with chocolate milk
  • Brown rice with chicken
  • Veggie omelet with avocado
  • Protein shake with fresh fruits

YouTube Video

Here is a YouTube video that demonstrates how a sumo deadlift high pull is performed.

Celebrity Use

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.

Functional Use

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.

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