Sumo Deadlift To High Pull: How-to, Benefits & Variations
Sumo deadlift to high pull combines a wide-stance deadlift with an upright row in one motion. Targets glutes, hamstrings, traps, and shoulders. Full-body strength and cardio in one rep.
Sumo Deadlift To High Pull: How-to, Benefits & Variations
This exercise has five words in its name and people still get confused about what it is. Let me simplify. It is a wide-stance deadlift that turns into a high row in one continuous motion. You pull a weight from the ground and bring it to chin height without pausing.
The sumo deadlift to high pull combines a lower body hinge with an upper body pull. Your stance is wide, toes turned out, which loads your inner thighs and glutes differently than a conventional deadlift. As you stand, you shrug and pull the weight upward along your body until your elbows are above your hands.
CrossFit popularized this movement, but the mechanics are practical. Think about pulling a heavy object from the floor to a counter. That is this pattern. Your posterior chain initiates the lift, your traps and upper back finish it, and your core transmits force between the two. For women who need total-body movements that build strength and elevate heart rate simultaneously, this checks both boxes.
Functional Full Body 1
Linda Chambers
How to Do Sumo Deadlift To High Pull
Set up in the starting position for sumo deadlift to high pull. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Linda Chambers cues: "Don't think about lifting the weights, think about getting your elbow up first."
Complete the full range of motion. "When we exhale, we tighten the core. The belly comes in, the ribcage narrows."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Linda Chambers adds: "Hinge forwards, and then we're going to pull the elbows up towards the sky."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The sumo deadlift to high pull directly supports this by targeting key muscle groups.
Coach's Tips
"Don't think about lifting the weights, think about getting your elbow up first." - Linda Chambers
Linda Chambers
"When we exhale, we tighten the core. The belly comes in, the ribcage narrows." - Linda Chambers
Linda Chambers
"Hinge forwards, and then we're going to pull the elbows up towards the sky." - Linda Chambers
Linda Chambers
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The sumo deadlift to high pull loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Sumo Deadlift to High Pull
mediumBenefits
Builds strength
The sumo deadlift to high pull targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The sumo deadlift to high pull directly addresses this.
Requires minimal equipment
No equipment needed. You can do the sumo deadlift to high pull at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the sumo deadlift to high pull with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
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