Full body
Sumo Deadlift to High Pull
A sumo deadlift that turns into a high pull: you stand up fast from a wide stance and use that speed to pull the dumbbells up to your chest. It works your glutes, hamstrings, inner thighs and upper back in one powerful move.
- Works
- Glutes, hamstrings, inner thighs, traps, upper back
- Equipment
- A pair of dumbbells
- Load
- Medium
How to do it
- 1Stand with your feet wider than your shoulders, toes turned out, a dumbbell in each hand hanging between your legs, palms facing you.
- 2Push your hips back and bend your knees out over your toes, lowering the dumbbells to the floor between your feet with a flat back.
- 3Drive through your feet and stand up fast, using that speed to pull the dumbbells up to chest height, elbows high and out.
- 4Lower the dumbbells under control and sink into the next rep.
Cues
- Knees out, chest proud.
- Stand up fast first, then let your elbows ride up.
- Elbows stay higher than your hands at the top.
Common mistakes
- Pulling with just your arms. Drive the floor away with your feet first. The pull comes from the speed of your hips.
- Rounding your back at the bottom. Keep your chest proud and stop where your back stays flat, even if the dumbbells don't reach the floor.
- Pulling too high. Stop at chest height. Higher than that can pinch the shoulders.
Easier
Go lighter and slow it down, or split it up: a sumo deadlift, then an upright row once you're standing.
Harder
Go a little heavier, or move faster while every rep stays clean.
Try it: 3 sets of 8 to 10 reps, or 30 seconds on and 30 off.
What is a sumo deadlift high pull?
It's a sumo deadlift and a high pull in one move. You lift from a wide stance and use the speed from your hips to pull the weight up to your chest. It's often done with a kettlebell or barbell, and a pair of dumbbells works the same way.
