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Barbell Sumo Deadlift to High Pull
A compound full-body exercise blending sumo deadlift and explosive high pull that targets quads, glutes, hamstrings, traps, and shoulders to build power, strength, and conditioning; commonly used in functional training.
About Exercise
Equipment
Barbell, Plates
Difficulty
4/5 • Advanced
Primary Muscle Groups
Hamstrings, Quads, Glutes, Traps
Secondary Muscles
Lats, Abs, Obliques, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapHamstrings
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Quads
8/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max
Traps
8/10Upper Traps
Shoulders
7/10Anterior Delts, Medial Delts
Lower Back
6/10Erector Spinae
Adductors
6/10Adductor Magnus
Lats
4/10Abs
4/10Rectus Abdominis
Obliques
4/10External Obliques
Forearms
3/10Flexors
Programming
Typical Rep Range
5-12 reps
Rest Between Sets
90-180 seconds • Longer for power sets
How to Perform
Load a barbell with plates and position it on the floor. Stand with feet wider than shoulder-width, toes out, shins close to the bar. Hinge at hips, bend knees, grip bar inside knees with overhand or hook grip, chest up, back neutral.
- Drive through heels to extend hips and knees, lifting bar off floor with straight arms.
- Keep bar close to body as hips and shoulders rise together.
- At full hip and knee extension, explode hips forward and shrug shoulders.
- Pull bar upward by leading with elbows high and out to chin height.
- Reverse motion controllably, lowering bar to floor while maintaining neutral spine.
Coaching Tips
Form Cues
- Hips and shoulders rise together
- Explode from hips before arms
- Elbows high and outside
- Keep bar path vertical
- Core tight, neutral spine
Breathing
Inhale deeply to brace core before lift; exhale forcefully during the explosive pull and shrug.
Tempo
2-0-1
Range of Motion
From bar on floor with hips lower than shoulders to full hip/knee extension with bar at chin/collarbone height, elbows high.
Safety
Safety Notes
- Avoid if shoulder impingement or limited internal rotation
- Ensure full hip extension before shrug to prevent strain
- Use light weight to master form
- Do not drop bar uncontrollably
- Consult professional if lower back issues
Spotting
Spot from sides for heavy sets to assist lowering or catch bar if needed; use safeties in rack for solo training.
Common Mistakes
- Pulling with arms too early
- Rounding back during lift
- Allowing bar to drift forward
- Elbows dropping low
- Excessive shoulder rotation at top
When to Avoid
- Shoulder impingement
- Acute lower back pain
- Limited hip mobility
Flexibility Needed
- Adequate shoulder internal rotation
- Thoracic spine extension
- Ankle dorsiflexion for wide stance
Build Up First
- Proficiency in sumo deadlift
- Hip hinge mastery
- Basic explosive pull technique
Also known as
Sumo Deadlift High Pull, Barbell High Pull Sumo, Sumo High Pull Deadlift
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