Sumo Deadlift High Pull
The Sumo Deadlift High Pull is an explosive compound exercise that combines a wide-stance deadlift with an upright row to build full-body power. It targets the posterior chain, specifically the glutes and hamstrings, while heavily engaging the upper trapezius and shoulders.
Since this is a high-velocity power movement, technique can deteriorate quickly with fatigue; the AI analyzes your performance data to detect drop-offs in intensity, auto-adjusting sets to prevent injury. If your HRV or sleep data indicates low central nervous system recovery, the app can intelligently suggest reducing the load or substituting a less neurologically demanding exercise. Additionally, by tracking your history, the AI can flag this movement if you have reported shoulder impingement in the past, offering safer alternatives immediately.
Form Cues
- Stand with feet wider than shoulders and toes pointed out
- Grasp the bar with a narrow grip inside your knees
- Drive explosively through your heels to extend hips and knees
- Shrug shoulders and pull elbows high as hips reach full extension
- Keep the bar close to your body throughout the lift
- Don't round your lower back during the setup or pull
- Don't pull with your arms before your hips are fully extended
- Don't let your elbows drop below your wrists at the top
- Don't hyperextend your lower back at the top of the movement
- Don't perform this movement slowly; keep it explosive
Common Mistakes
- Pulling early with the arms
- Rounding the lumbar spine
- Stance too narrow
- Bar drifting away from body
- Lack of explosive hip drive
Muscles Worked
This exercise is a true total-body power builder that generates force from the ground up, primarily engaging the glutes and hamstrings through the explosive hip hinge. As the momentum transfers to the upper body, the upper trapezius, rhomboids, and posterior deltoids contract forcefully to pull the weight high, effectively developing the upper back muscles.
Primary
Secondary
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