Sumo Deadlift High Pull
Muscle Groups: Hamstrings, Adductors, Lower Back, Traps
Sumo Deadlift High Pull focuses on Hamstrings, Adductors, Lower Back, Traps, with Forearm, Quads, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Sumo Deadlift High Pull with proper form and technique.
- 1
Stand with your feet wider than shoulder-width apart, toes pointed slightly out, with the barbell centered over your feet.
- 2
Hinge at your hips and bend your knees to grasp the barbell with an overhand grip, hands inside your knees and slightly narrower than shoulder-width.
- 3
Lower your hips, keep your chest up, and ensure your back is straight, engaging your core.
- 4
Drive through your heels and extend your hips and knees simultaneously to lift the barbell off the floor.
- 5
As the bar passes your knees, explosively extend your hips and knees, shrugging your shoulders forcefully.
- 6
Pull the barbell upwards by bending your elbows and driving them high and out to the sides, keeping the bar close to your body.
- 7
Continue pulling until the barbell reaches chest or chin height, with your elbows pointing upwards.
- 8
Reverse the movement by lowering the barbell under control, extending your arms and allowing your hips to hinge back.
- 9
Guide the barbell back to the starting position on the floor by bending your knees and maintaining a straight back.
Secondary Muscles
While Sumo Deadlift High Pull primarily targets Hamstrings, Adductors, Lower Back, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Forearm, Quads, Glutes . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Sumo Deadlift High Pull, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Sumo Deadlift High Pull, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
