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High Sumo Pull Deadlift

Strengthen your posterior chain with the High Sumo Pull Deadlift! Build power & improve your deadlift. Proper form is key!

The High Sumo Pull Deadlift is a compound exercise that mainly works the glutes & hips and quads, with help from the back and traps. You'll need: barbell and weight plates.

High Sumo Pull Deadlift demo video 2
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Barbell
Barbell
Weight Plates
Weight Plates

High Sumo Pull Deadlift Muscles Worked

Primary

Glutes (gluteus maximus); Quads (quadriceps femoris)

Secondary

Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)

High Sumo Pull Deadlift Variations and Alternatives

How to do the High Sumo Pull Deadlift

  1. Stand with your feet wider than shoulder-width apart, pointing your toes outward, and grip the barbell with your hands close together.

  2. Keep your chest up, back flat, and core engaged as you sink your hips down into a wide squat setup.

  3. Drive through your heels to extend your hips and knees, lifting the barbell explosively off the floor.

  4. As you reach standing position, immediately pull your elbows high and wide to bring the bar up toward your collarbone.

  5. Lower the bar back down in a controlled motion, returning your hips to the starting squat position to complete the rep.

High Sumo Pull Deadlift FAQs

What muscles does the High Sumo Pull Deadlift work?

The High Sumo Pull Deadlift mainly works the glutes & hips and quads, with help from the back and traps. The main muscles are the gluteus maximus and quadriceps femoris.

What equipment do you need for the High Sumo Pull Deadlift?

Barbell and weight plates.

Is the High Sumo Pull Deadlift a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the High Sumo Pull Deadlift go on?

It belongs on pull day in a push/pull/legs routine.

What are some High Sumo Pull Deadlift variations and alternatives?

Similar exercises include the Axle Deadlift, Barbell Clean High Pull, Barbell Clean Pull and Barbell Hook-Grip Deadlift.

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