Sumo Deadlift High Pull
Main muscle: Hamstrings
Other muscles: Glutes, Shoulders, Calves
Equipment: barbell
Mechanics type: compound
Fitness level: intermediate
Category: Cross-training

  1. Slightly wider than shoulder-width stance
  2. Hands inside legs with a full grip in the bar
  3. Knees in line with toes
  4. Shoulders slightly in front of the bar at set-up
  5. Lumbar curve maintained
  6. Hips and shoulders at the same rate
  7. Hips then extend
  8. Heels down until hips and legs extend
  9. Shoulders then shrug followed by a pull of the arms
  10. Elbows move high and outside
  11. Bar mowes over the middle of the foot
  12. Complete at full hip and knee extension with the bar pulled under chin