Sumo Deadlift High Pull for Boosting Your Functional Strength

When it comes down to functional strength, you simply cannot go wrong with deadlifts. You can find a number of ways to add the deadlift and its variations to your training regime. CrossFit athletes, for example, will often perform an exercise known as the sumo deadlift high pull. If performed correctly, it is a very effective exercise for overall strength.  

Let’s find out what it is, how it is done, which muscles it works, and why it is beneficial.

What is the sumo deadlift high pull?

The sumo deadlift high pull is a hybrid exercise combining a sumo deadlift with a high pull. It is a compound exercise that works multiple muscle groups and also happens to be very explosive. This exercise can be performed in a number of settings and implemented as part of many different training protocols. It is a firm favorite among keen CrossFit athletes as well.

Now, even though it has “deadlift” in the name, please do not think that this is a standard deadlift. It starts out as a sumo deadlift before the lifter transitions into a high pull, which is similar to an upright row. Because of this, you will not use anywhere near as much weight as you would with a regular deadlift.

How to perform sumo deadlift high pulls

Here’s a look at how to perform a sumo deadlift high pull:

• Begin by standing by a bar in a standard sumo stance, which is much wider than a regular deadlift stance.
• Grip the bar with a narrow grip,  your hands just inside your legs.
• Now, with the bar touching your shins, and your head up, keep the weight on your heels. Arch your back, keep your chest up, and hunch your shoulders forwards slightly just in front of the bar.
• Start to pull the weight by standing up like a standard sumo deadlift.
• Next, once you are at the top of the deadlift portion of the movement, perform an explosive shrug to generate the power needed for the pull.
• Continuing the momentum, move elbows high and outside, pulling the bar upwards so that it finishes just below your chin.
• This exercise should be completed in one fluid motion.
• Now, carefully lower the bar to the ground by bending your knees. Repeat for as many reps as are needed.

Muscles worked

The sumo deadlift high pull works a number of different muscles in your body, it is a classic compound movement. It will primarily work your quads, hamstrings, lower back, deltoids, core, obliques, and your traps.

Benefits

There are many benefits associated with performing the sumo deadlift high pull, including the following:

• Explosive power
• Strong core and lower body
• Great high-intensity cardio work
• Works your fast twitch muscle fibers
• Coordination
• Flexibility