Sumo Deadlift High-Pull (Barbell)
A full-body compound movement combining a sumo deadlift with an upright row, used for explosive power development and total-body strength.
Instructions
- Place feet in a wide stance, slightly wider than shoulder-width, with toes angled 30-40 degrees outward.
- Grip the barbell with hands about 12 inches apart, directly beneath your shoulders.
- Pull the barbell from the floor using your legs, keeping your back flat and chest upright.
- As the bar passes your knees, explosively extend your hips and pull your elbows high and wide to bring the bar to shoulder height.
- Lower the barbell back down in a controlled manner, resetting on the floor between reps.
Tips
- Keep your core engaged throughout the movement to maintain spinal stability.
- Drive through your heels as you initiate the pull.
- Focus on explosive hip extension rather than arm strength during the high pull.
- This is an excellent power-development exercise for Olympic lifters and athletes.
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Reps | Weight | |
|---|---|---|---|---|
| Male | Female | |||
| Gain strength | 5 | 5 reps | 45 kg | 27.5 kg |
| Build muscle | 5 | 8 reps | 40 kg | 25 kg |
| Build endurance | 5 | 10 reps | 30 kg | 20 kg |