Sumo Deadlift High Pull - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Sumo Deadlift High Pull

Step by step instructions, muscle activation and variants for the Sumo Deadlift High Pull.

HardGlutesQuadriceps

About this exercise

The sumo deadlift high pull combines a wide-stance deadlift with an explosive upright row, making it a full-body power exercise that trains the posterior chain and upper back in one fluid movement. It is popular in CrossFit and Olympic weightlifting conditioning and develops hip extension power alongside trap and shoulder strength.

How to Perform

  • Stand with feet wider than shoulder-width and toes turned out, barbell over mid-foot
  • Grip the bar with a narrow, shoulder-width overhand grip between your legs
  • Hinge at the hips, keep your chest tall, and brace your core before lifting
  • Drive explosively through your heels to extend your hips and knees
  • As the bar passes your thighs, pull it upward by driving your elbows high and wide
  • Bring the bar to chin height, then reverse the movement under control
  • Lower the bar back to the floor, reset your position, and repeat

Muscle Activation

Primary
GlutesQuadricepsSide shoulders
Secondary
BicepsCalvesRear shouldersFront shouldersOuter forearmTrapeziusInner thighs

Common Mistakes

Common mistakes content is coming soon.

About the Sumo Deadlift High Pull

The Sumo Deadlift High Pull is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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