The sumo deadlift high pull is a multi-joint compound exercise that builds strength and power throughout the entire body. This advanced progression of the deadlift also improves coordination.
Stand with your feet in a wide stance, turning your toes out 45 degrees and placing your shins up against the barbell. Drop your hips and bend your knees. Grab the barbell with an overhand grip shoulder-width apart.
Drive your heels into the floor and stand up straight. When your hips are fully extended, bend your elbows and pull the bar up just below your chin. Lower the bar back to the floor under control.
This is meant to be an explosive movement. Move in a quick and powerful manner.
Be sure to bring the bar up to your collarbone and keep your elbows above the bar the entire time.
The exercise should be driven through the hips. Squeeze your glutes at the top of the exercise for the greatest benefit.