Quick Answer
Sumo Deadlift High Pull is a intermediate strength exercise that targets your traps and shoulders. It uses a kettlebells. Stand with feet wide (sumo stance) and toes pointed out, with a kettlebell on the floor between your feet.
Video Tutorial
How to Perform the Sumo Deadlift High Pull
- 1
Stand with feet wide (sumo stance) and toes pointed out, with a kettlebell on the floor between your feet.
- 2
Hinge at the hips and bend your knees to grip the kettlebell with both hands overhand.
- 3
Keeping your chest up, explosively extend your hips and knees to stand up.
- 4
Use the momentum to pull the kettlebell upward toward your chin, leading with high elbows.
- 5
Lower the kettlebell back to the floor with control and repeat.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Rounding your lower back. Brace your core and keep your spine neutral from setup to lockout.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Sumo Deadlift High Pull isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Sumo Deadlift High Pull work?
The Sumo Deadlift High Pull primarily works your traps and shoulders. Secondary muscles include the adductors, glutes, hamstrings and quadriceps.
What equipment do I need for the Sumo Deadlift High Pull?
The Sumo Deadlift High Pull needs a kettlebells. You can perform it at home or at the gym as long as you have what's listed.
Is the Sumo Deadlift High Pull suitable for beginners?
The Sumo Deadlift High Pull is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Sumo Deadlift High Pull should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Sumo Deadlift High Pull every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train traps and shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.