Sumo Deadlift High Pull
Description
The sumo deadlift high pull (SDHP) is a CrossFit and conditioning exercise that combines a sumo (wide-stance) deadlift with an upright row finish, pulling the bar to chin or chest height. It builds explosive power, posterior chain strength, and conditioning. It is a staple in CrossFit programming.
Muscle Group
Equipment Required
Sumo Deadlift High Pull Instructions
- Stand with feet wider than shoulder-width, toes turned out 30 to 45 degrees.
- Grip a barbell (or kettlebell) with your hands inside your knees, narrow grip.
- Drop your hips low. Lift your chest. Brace your core.
- Pull the bar up by driving through your full feet, extending your hips and knees explosively.
- As the bar passes your hips, continue pulling it upward by driving your elbows high.
- Pull the bar all the way up to your chin or chest height. Elbows should be high and out.
- Reverse the motion — let the bar lower back down through the upright row, then back to the floor in a sumo deadlift.
- Reset and repeat. Use moderate weight for high reps.
Sumo Deadlift High Pull Form & Visual
Sumo Deadlift High Pull Benefits
- Builds explosive posterior chain power
- Combines deadlift with upright row in one exercise
- Excellent conditioning and metabolic exercise
- CrossFit staple movement
- Develops hip-drive coordination
- Time-efficient compound movement
Sumo Deadlift High Pull Muscles Worked
- Gluteus maximus
- Hamstrings
- Adductors
- Quadriceps
- Trapezius (upper)
- Lateral and anterior deltoid
- Erector spinae
Sumo Deadlift High Pull Variations & Alternatives
- Barbell Sumo Deadlift (no high pull)
- Kettlebell Swing
- Barbell Upright Row
- Kettlebell Sumo Deadlift High Pull
- Snatch (similar movement pattern)
