Sumo Deadlift High Pull

The sumo deadlift high pull is a conditioning movement that combines a wide-stance deadlift with an explosive pull toward the chin. It trains the glutes and traps hard, with help from the hamstrings and shoulders. You can do it with a barbell or a kettlebell.

Take a wide stance with your feet turned out significantly. Set the barbell or kettlebell on the ground between your feet. Grip the bar with your hands inside your legs, or hold the kettlebell by the horns. Keep your chest up, back flat, arms straight, and shoulders slightly in front of the weight.

Brace, then push your feet through the floor to stand the weight up. As the weight passes your knees, shrug and pull your elbows high and wide, keeping the weight close to your body until it reaches about chin height. Lower it back down the same way and return it to the floor before the next rep.

Take a breath and tighten your midsection before each pull; exhale as the weight reaches the top. To make it easier, slow the movement down or use a lighter load. To make it harder, speed up the reps while keeping your form crisp.

Fault: The weight drifts away from the body. Fix: Keep the bar or bell close to your torso during the whole pull; let the elbows lead high and wide, but stay near your body.

Fault: The arms bend too early and the biceps take over. Fix: Drive the floor away with your legs first and keep the arms straight until your hips have fully extended; only then pull the elbows high.

Fault: The stance is too narrow or the toes point forward. Fix: Use a wide stance with your toes angled out significantly so your hips can open and the weight moves in a straight line.