Sumo Deadlift with High Pull

Exercise Information

  • Alternative Names: SDHP
  • Type: Powerlifting
  • Experience Level: Intermediate
  • Equipment: Barbell, dumbbell, or kettlebell
  • Muscles Targeted: Hamstrings, glutes, quads, back
  • Mechanics: Compound
  • Average Number of Sets: 3-5 with 8-10 reps each
  • Variations: None
  • Alternative: None

The sumo deadlift with high pull variation is performed similarly as the standard sumo barbell deadlift except that you need to pull the bar toward your shoulders. One of its main benefits is that it not just strengthens your hamstrings and lower back but also targets your mid-back and upper trapezius muscles.

Sumo Deadlift with High Pull Exercise Information

  • Alternative Names: SDHP
  • Type: Powerlifting
  • Experience Level: Intermediate
  • Equipment: Barbell, dumbbell, or kettlebell
  • Muscles Targeted: Hamstrings, glutes, quads, back
  • Mechanics: Compound
  • Average Number of Sets: 3-5 with 8-10 reps each
  • Variations: None
  • Alternative: None

It can be used as a foundation exercise by those who perform CrossFit training. Being a high-intensity workout, it boosts your metabolic rate and increases your stamina and endurance.

How to do Sumo Deadlift High Pulls

Start the exercise by positioning your feet at a distance more than your shoulder width, and the toes pointed outward.

Sumo Deadlift High Pull

Tips

  • Instead of pulling the barbell underneath your chin, you should use the force generated from your abs and hips to lift the bar, allowing your arms to move up with the momentum.
  • Since doing it in a wrong way leads to shoulder and back injuries, you need to get your spine extension and shoulder internal rotation tested by a professional fitness trainer before performing this exercise.

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