Wide stance, explosive pull. One powerful move from floor to chin.
HamstringsSecondary: GlutesBarbell
How to do it
Set up in a wide sumo stance, toes out, hands gripping the bar inside your legs.
Drop your hips, chest up, and brace hard.
Drive through your heels and extend hips and knees to launch the bar up.
As it passes your thighs, pull it to chest height with high elbows.
Lower it under control back to the floor and reset.
The one cue that matters
⚡
Finish the hip extension first, then pull. Don't yank with the arms early.
Muscles worked
The Sumo Deadlift High Pull is a Hamstrings-first movement, with Glutes working as the supporting cast. Track it consistently and you'll see exactly how it feeds your hamstrings volume for the week.
FAQ
What muscles does the Sumo Deadlift High Pull work?
The Sumo Deadlift High Pull primarily works the Hamstrings with Glutes assisting.
How heavy should I go?
Pick a weight where you finish each set with 1 to 2 clean reps left in the tank. Own the top of your rep range before adding weight.
How many sets and reps of Sumo Deadlift High Pull?
For most lifters 3 to 4 working sets. Pick the rep range that fits your goal and progress the load when the top of the range feels owned.
