The Sumo Deadlift High Pull

The Sumo Deadlift High Pull is an exercise that combines elements of the deadlift and upright row. It is commonly used in strength and conditioning programs, as well as in CrossFit workouts. Here are the steps to perform a Sumo Deadlift High Pull:

1. Start by standing with your feet slightly wider than shoulder-width apart, with your toes pointing outwards at a 45-degree angle.
2. Bend your knees and hinge your hips back, keeping your back flat and your chest up. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
3. Begin to lift the barbell off the ground by driving through your heels, keeping your back flat and your chest up.
4. Once the barbell is at knee level, rapidly extend your hips and pull the barbell towards your chin, leading with your elbows.
5. As the barbell reaches your chin, pause for a moment before reversing the motion and returning to the starting position.
6. Repeat for the desired number of reps.

When performing the Sumo Deadlift High Pull, it’s important to maintain proper form throughout the movement to avoid injury. Start with light weights and gradually increase the load as you become more comfortable with the movement.

Here are a few tips to keep in mind when performing the Sumo Deadlift High Pull:

1. Keep your back flat: Throughout the exercise, it’s important to keep your back flat and your chest up. This will help to prevent injury and ensure that you’re engaging the correct muscles.
2. Use your hips: The power in this movement comes from your hips, so be sure to engage them as you lift the barbell off the ground and pull it towards your chin.
3. Lead with your elbows: As you pull the barbell towards your chin, be sure to lead with your elbows rather than your hands. This will help to engage your upper back and shoulders more effectively.
4. Control the descent: When lowering the barbell back down to the ground, be sure to maintain control and avoid letting it drop. This will help to prevent injury and ensure that you’re engaging your muscles throughout the entire range of motion.

The Sumo Deadlift High Pull is a challenging exercise that can be a great addition to your workout routine if performed correctly. Be sure to start with light weights and gradually increase the load as you become more comfortable with the movement.

5. Foot placement: Make sure your feet are positioned properly. Your toes should be pointed outwards at a 45-degree angle and your stance should be wider than your shoulder-width.
6. Breathing: Inhale as you lower the bar and exhale as you pull it up towards your chin. Proper breathing can help you maintain the correct form and increase your power output.
7. Keep the bar close to your body: The bar should remain close to your body throughout the entire movement. This will help you maintain better control and prevent injury.
8. Practice proper technique: Proper technique is essential for preventing injury and getting the most out of this exercise. Take the time to learn and practice the correct form before increasing the weight or reps.

The Sumo Deadlift High Pull is a great exercise that can help you build strength and power in your hips, legs, and upper body. However, it’s important to use caution and practice proper form to avoid injury. If you have any concerns or questions about this exercise, consult with a certified trainer or fitness professional.

9. Choose the right weight: When performing the Sumo Deadlift High Pull, it’s important to choose a weight that challenges you without compromising your form. Start with a weight that you can comfortably lift for 8-10 reps and gradually increase the weight as you get stronger.
10. Warm up: Before performing the Sumo Deadlift High Pull or any other exercise, it’s important to properly warm up your muscles. This can help prevent injury and ensure that you’re able to perform the exercise effectively.
11. Use a full range of motion: When performing the Sumo Deadlift High Pull, be sure to use a full range of motion. Lower the bar all the way to the ground and pull it all the way up to your chin. This will help you engage all the muscle groups involved in the movement.
12. Rest and recovery: Proper rest and recovery are essential for getting the most out of this exercise. Allow your muscles time to recover between workouts and be sure to get plenty of sleep and proper nutrition to support muscle growth and repair.

The Sumo Deadlift High Pull is a complex exercise that requires proper technique and careful attention to form. However, when performed correctly, it can be an effective way to build strength and power throughout your entire body. Incorporate this exercise into your workout routine and see the benefits for yourself!

13. Modify if necessary: If you’re not able to perform the Sumo Deadlift High Pull with proper form or if you have any limitations or injuries that prevent you from performing the exercise, consider modifying it. For example, you could use a lighter weight, perform the movement without the barbell, or work with a trainer to find an alternative exercise that targets similar muscle groups.
14. Keep a neutral spine: Throughout the exercise, it’s important to maintain a neutral spine. Avoid rounding your back or arching it excessively, as this can increase your risk of injury.
15. Engage your core: To maintain proper form and stability throughout the movement, it’s important to engage your core muscles. This will help you maintain a strong, stable base and prevent injury.
16. Gradually increase reps and sets: Once you’ve mastered the proper form and technique for the Sumo Deadlift High Pull, consider gradually increasing the number of reps and sets you perform. This can help you build endurance and increase your overall strength.
17. Mix it up: To prevent boredom and continue challenging your muscles, consider incorporating variations of the Sumo Deadlift High Pull into your workout routine. For example, you could perform the exercise with dumbbells, kettlebells, or resistance bands.

Overall, the Sumo Deadlift High Pull is a challenging exercise that can provide a variety of benefits when performed correctly. By following proper form and technique, gradually increasing the weight and reps, and taking care to rest and recover properly, you can build strength and power throughout your entire body with this exercise.