Sumo Deadlift High Pull Exercise
Sumo deadlift high pulls are an effective exercise for building strength and power in the lower body, upper body, and core. This movement is a compound exercise that involves a wide stance, a deadlift, and an upright row. In this article, we’ll take a look at how to perform sumo deadlift high pulls, the muscles they work, their benefits, and the best grip to use.
**This movement can be down with a single dumbbell, kettlebell, or cable pulley instead of a barbell if desired.
What Muscles are Worked with Sumo Deadlift High Pulls?
Sumo deadlift high pulls target multiple muscle groups throughout the body, making them a great all-around exercise. The primary muscles worked include:
- Glutes: The glutes are heavily recruited during the initial pull and extension of the hips.
- Hamstrings: The hamstrings work to assist the glutes in extending the hips and keeping the knees in line with the feet.
- Quadriceps: The quads are engaged during the initial lift and throughout the entire movement.
- Back: The lats and erector spinae muscles of the back are used to keep the spine straight and maintain good form throughout the exercise.
- Shoulders: The shoulders are worked during the upright row portion of the movement, helping to build strength and size in the deltoids.
- Core: The core is engaged throughout the exercise to maintain proper form and stability.
What are Sumo Deadlift High Pulls Good for?
Sumo deadlift high pulls are an excellent exercise for building strength, power, and muscle mass in several muscle groups. Here are a few of the key benefits:
- Full-body workout: Sumo deadlift high pulls work multiple muscle groups simultaneously, reeving the metabolism and burning calories.
- Improved power and explosiveness: This exercise is a great way to build power and explosiveness in the lower body and upper body.
- Increased lean muscle mass: Sumo deadlift high pulls work many of the largest muscle groups in the body, making them an effective exercise for building muscle mass.
- Improved sports performance: This exercise can improve performance in sports that require explosive movements such as basketball, football, and hockey.
What Grip is Best for Sumo Deadlift?
There are two main grip options for sumo deadlift high pulls: the overhand grip and the hook grip. The overhand grip involves gripping the barbell with both hands, palms facing down. The hook grip involves gripping the bar with the thumbs underneath the fingers, creating a more secure grip.
The hook grip is generally considered to be the better option for sumo deadlift high pulls, as it allows for a more secure grip on the barbell. However, it can be challenging to master, and it may take some time to get used to the feel of the grip.
Are Sumo Deadlifts Best for Glute Development?
Sumo deadlift high pulls are a great exercise for developing the glutes, as they require a lot of hip extension. However, they may not be the best exercise for glute development, as other exercises such as Barbell Back Squats, lunges, and hip thrusts may be more effective.
If you’re looking to target the glutes specifically, it’s a good idea to include a variety of exercises in your workout routine. Sumo deadlift high pulls can be an excellent addition to your routine, but they should be combined with other exercises for optimal results.
Sumo deadlift high pulls are a challenging exercise that can provide a full-body workout and help to build strength and power in multiple muscle groups. By incorporating this exercise into your workout routine, you can improve your overall fitness, build muscle mass, and improve your sports performance. Remember to use the hook grip for a more secure grip and to combine sumo deadlift high pulls