The sumo deadlift high pull is a great power developer. The lift starts much like the deadlift, but with a wider stance and narrow grip. The weight is accelerated using your legs and hips to drive it to a top position directly under your chin. This movement is fast and moves the weight a long distance, therefore making the power output very high.
Requirements for the Sumo Deadlift High Pull: The bar starts resting on the ground and ends under your chin with elbows high.
Here are a few tips to perfect your Sumo Deadlift High Pull:
Deadlift
- Begin with your feet in a wide "sumo" stance with your toes pointed out at about a 30 degree angle
- Your hands should take a narrow grip on the bar, inside your legs
- The bar should start at rest on the ground, touching your shins
- Arch your back and keep it tight throughout the movement
- Keep your chest up and facing forward
- Keep your weight on your heels
- Your shoulders should be slightly ahead of the bar
- Generate peak tension throughout your body before you start to pull
- There should be no slack in your arms and you should not jerk the bar off the ground
Shrug
- At the top of the deadlift, perform a powerful shrug with straight arms
- This will generate momentum on the bar
Pull
- Your arms should remain straight until after the shrug
- Your arms finish the movement by pulling the bar up to your chin
- The transition between the deadlift, shrug, and pull should be seamless
- Your elbows should be high at the top of the pull
Return
- To return the bar to the ground, release your arms, bend your knees and keep your chest high and facing forward